Pancakes with blackberries
Preparation time:
Recipe highlights Serves: 4
- Good source of calcium, fibre, folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Nut free
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Ingredients
- 1 cup wholemeal self-raising flour
2 teaspoons sugar
1 cup buttermilk
1/2 cup skim milk
1 egg, lightly beaten
1 X 430g can blackberries, drained (see Notes)
canola oil spray
Cooking method
-
1. Sift flour and sugar into bowl. Return husks to bowl.
2. Gradually stir in combined milks and egg to make a smooth batter. Gently fold in blackberries. Allow mixture to stand for approximately 15 minutes to thicken.
3. Spray a non-stick frypan with canola oil spray. Pour 1/3 cup pancake mixture into the heated pan. Cook over a medium heat. When bubbles appear, turn the pancake. Cook until golden. Remove from pan and keep warm. Repeat with remaining mixture.
4. To serve, dust each pancake with icing sugar. Serve plain or with reduced fat fruit yoghurt, honey, maple syrup or Orange and grapefruit salsa.
Notes: Frozen, canned or fresh blueberries or raspberries can also be used.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 286.70g | 100.00g |
| Energy (kJ) | 1597.45kJ | 557.19kJ |
| Protein (g) | 14.57g | 5.08g |
| Total fat (g) | 8.83g | 3.08g |
| - Saturated fat (g) | 1.78g | 0.62g |
| - Polyunsaturated fat (g) | 2.08g | 0.73g |
| - Monounsaturated fat (g) | 3.85g | 1.34g |
| Cholesterol (mg) | 53.70mg | 18.73mg |
| Carbohydrate-available (g) | 53.83g | 18.78g |
| CarbohydrateSE (g) | 53.83g | 18.78g |
| - Sugars (g) | 15.83g | 5.52g |
| Water (g) | 193.41g | 67.46g |
| Dietary fibre (g) | 13.56g | 4.73g |
| Thiamin (mg) | 0.31mg | 0.11mg |
| Riboflavin (mg) | 0.41mg | 0.14mg |
| Niacin (mg) | 3.92mg | 1.37mg |
| Niacin equivalents (mg) | 6.80mg | 2.37mg |
| Vitamin C (mg) | 41.18mg | 14.36mg |
| Total folate (ug) | 87.93ug | 30.67ug |
| Total vitamin A equivalents (ug) | 88.68ug | 30.93ug |
| Retinol (ug) | 31.70ug | 11.06ug |
| Beta carotene equivalents (ug) | 344.00ug | 119.99ug |
| Sodium (mg) | 480.52mg | 167.60mg |
| Potassium (mg) | 519.04mg | 181.04mg |
| Magnesium (mg) | 110.29mg | 38.47mg |
| Calcium (mg) | 212.76mg | 74.21mg |
| Phosphorus (mg) | 711.53mg | 248.18mg |
| Iron (mg) | 2.61mg | 0.91mg |
| Zinc (mg) | 1.60mg | 0.56mg |
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This recipe was orginally published as:
Blackberry pancakes
Recipe publication date on: 08/22/2001
Last reviewed on: 20/08/2014
