Sunday, June 13, 2010

High Protein Pancakes with Raspberry Sauce

I'm conducting some experimental baking with my newly purchased Atkins All Purpose Baking Mix. I've tried Carbquik (and have the recipes to prove it) and love the stuff.  But I couldn't resist Atkin's nutritional stats.

Serving Size - 1/3cup baking mix
Calories: 150
Fat: 4.5g
Carbs: 11g
  Fiber 6g
  Sugar 1g
Protein: 20g

Seriously?!  20g protein in a single serving of a traditionally carb-based food?  And only 5g net carbs?  Wow! I do like the fiber content in Carbquik better (14g/serving) but next to Atkins, the measly 6g protein seems so insignificant (although 6g is still outstanding!).  Atkins All Purpose Baking Mix is soy-based, so be aware of this if you're sensitive to soy products.

I'm going to try a few recipes and share them with you here.  Today, I started with pancakes.  I must say... these are SUPER DELICIOUS!  OMG!  Just as good as my beloved Carbquik pancakes and equally as good as the normal high-carb version of my pre-op days.  This baking mix is staying permanently on my grocery list for sure!

High Protein Pancakes with Raspberry Sauce


I started with the basic pancake recipe on the package, but it was a rather large batch (making enough for 4 people) - so I altered it for a single serving. This makes 4 thin pancakes about 3" across - and I ate the whole stack.  But if you're a new WLS patient, you'll only be able to eat half or a third of this recipe.

1/3 cup - Atkins All Purpose Baking Mix
1 packet Splenda
1 egg
1 teaspoon baking powder
1 generous dash salt
1/4 cup skim milk

Mix all ingredients together and let sit for 5 minutes to allow baking powder to activate. (As it sits, the mixture gets light and frothy.) In a hot skillet lightly greased with canola oil spray, drop mixture by the spoonful leaving plenty of room between since pancakes will spread significantly during cooking. Serve with raspberry sauce or your choice of sugar-free topping.

Warm Raspberry Sauce

I don't like maple syrup very much, so I usually top my pancakes with some type of fruit.  This is quick and easy and super delicious.

3/4 cup to 1 cup frozen raspberries (any berry would work)
2 tablespoons Mrs. Butterworth's Sugar Free Syrup
1 packet Splenda (optional depending on sweetness of berries)

Add ingredients to bowl and microwave for 1 minute.  Stir the sauce and "mash" up the berries to create a thick sauce.  Pour over the stack of pancakes.  (Also great as a protein ice cream topping.)

If you prefer your pancakes naked... here's some food porn for you too:


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