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Muscle Building Recipe

Banana-Pecan Pancakes

Not only is this low-fat recipe good comfort food, but it's also a healthy and delicious way to start the day. Enjoy!

1 cup all-purpose flour
1/2 cup yellow cornmeal
1/4 cup oat bran
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups low-fat buttermilk
1/3 cup mashed ripe banana
2 tablespoons reduced-calorie stick margarine, melted
2 teaspoons honey
1 large egg
1/4 cup chopped pecans, toasted
Cooking spray
6 tablespoons maple syrup

1. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next four ingredients (flour through salt) in a large bowl. Combine buttermilk and next four ingredients (buttermilk through egg); add to flour mixture, stirring until smooth. Fold in pecans.

2. Spoon about 1/4 cup batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked. Serve with syrup. Makes 12 (4-inch) pancakes.

Nutritional analysis per serving: (Serving size: 2 pancakes and 1 tablespoon syrup): calories 149 (26% from fat); fat 4.3g (saturated 0.9g, mono 1.9g, poly 1g); protein 3.8g; carbohydrates 24.5g; fiber 1.1g; cholesterol 18mg; iron 1.1mg; sodium 142mg; calcium 51mg.

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