Trying to find a regular pancake recipe with no cholesterol
or one that is low in saturated fats is not easy! My regular pancake recipe
used eggs, whole milk and oil. When I learned that I needed to fix my
cholesterol levels I started playing around with the recipe a bit.
The original recipe had 2 eggs and 2 cups whole milk. That’s
a lot of saturated fat and cholesterol just in those 2 ingredients.
My first adjustment was the eggs. One large egg yolk alone
has 221mg of cholesterol in it, that meant there was 442 mg of cholesterol in
just egg yolks! I am trying to keep my daily intake of cholesterol to under 100
mg. Now I knew I wouldn’t be eating the entire batch of pancakes by myself but
that is still way too much!
There is no cholesterol in egg whites, so I used my cute and
handy egg separator
to get the yolks out of the recipe. To make up for the
missing yolks I doubled the egg whites, 2 large eggs = 4 large egg whites. I
use a lot more eggs now that I don’t eat the yolks, but our new chickens will help
out with that issue in a few months!
Now that I had fixed the egg problem I turned to the milk.
The obvious solution was to switch to nonfat milk. I wasn’t sure if that would
affect the yummy fluffiness of the pancake, so instead of using just milk, I decided
to use yogurt and milk combined. It worked really well! The 2 cups of whole
milk is now 1 cup of nonfat milk and 1 cup of nonfat vanilla yogurt! Boy does
that yogurt make the pancakes so moist and fluffy!
Here is the final recipe for my cholesterol free pancakes :)
2 and 1/2 cups of flour
¼ cup of sugar
1 tablespoon of aluminum free baking powder
1 teaspoon of salt
4 large egg whites
1 cup of nonfat milk
1 cup of nonfat vanilla yogurt
3 tablespoons of applesauce
3 tablespoons of canola oil
Mix the dry ingredients in a large bowl. In a separate bowl
mix all the wet ingredients. Pour them into the dry ingredients, stir until
mixed.
Using 1/3 measuring cup, pour batter onto the hot griddle
that has been lightly greased with canola oil. Cook until browned on both
sides.
Makes 15 to 16 pancakes