This whole-grain, lightly sweet confection is the answer to your quest for a lazy weekend breakfast treat that won’t undermine your plans to choose nutritious foods. Use your favorite baking apples and your favorite nuts and spice blends to make this dish uniquely yours.
Ingredients
- 2 eggs
- ½ cup skim milk
- ½ cup + 2 Tbsp. whole wheat flour
- Zest from ½ lemon
- ⅛ tsp. salt
- 2 Tbsp. maple syrup, divided
- 1 Tbsp. butter
- 3 tart apples, slices
- ½ Tbsp. cinnamon
- ½ tsp. nutmeg
- ¼ cup walnuts
Directions
- Preheat oven to 400ºF. Place 10” cast iron skillet in the oven to heat with it.
- Whisk together eggs, milk, flour, lemon zest, salt, and half of maple syrup.
- Place butter in preheated skillet, swirling to coat the bottom and sides. Pour in batter. Bake until golden brown and puffed (20-25 minutes).
- While the pancake is cooking, place apple slices, remaining maple syrup, cinnamon and nutmeg in a small pan. Cook over medium heat until apples are soft.
- Serve cooked pancake hot and topped with apples and walnuts.
Nutrition Facts
2 servings per container
Serving Size 461 g
| Amount per serving | ||
|---|---|---|
| Calories | 560 | |
| % Daily Value* | ||
| Total Fat 21g | 27% | |
| Saturated Fat 6.5g | 30% | |
| Trans Fat 0.5g | ||
| Polyunsaturated Fat 8.5g | ||
| Monounsaturated Fat 4.5g | ||
| Cholesterol 180mg | 60% | |
| Sodium 285mg | 13% | |
| Total Carbohydrate 86g | 31% | |
| Dietary Fiber 13g | 46% | |
| Total Sugars 44g | ||
| Includes 12g Added Sugars | 24% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 28g | ||
| Protein 16g | ||
| Vitamin D 1.6mcg | 10% | |
| Calcium 186.8mg | 15% | |
| Iron 3.1mg | 15% | |
| Potassium 705mg | 15% | |
| Vitamin A 164.5mcg | 20% | |
| Vitamin C 14.1mg | 15% | |
| Vitamin E 1.5mg | 15% | |
| Vitamin K 8.4mcg | 6% | |
| Thiamin 0.4mg | 25% | |
| Riboflavin 0.7mg | 50% | |
| Niacin 5.5mg | 40% | |
| Vitamin B6 0.5mg | 25% | |
| Folate 63.6mcg | 16% | |
| Vitamin B12 0.7mcg | 30% | |
| Biotin 17.9mcg | 60% | |
| Chloride 150mg | 6% | |
| Pantothenate 1.4mg | 20% | |
| Phosphorus 368.1mg | 30% | |
| Iodine 38.7mcg | 25% | |
| Magnesium 106.8mg | 25% | |
| Zinc 2.7mg | 25% | |
| Selenium 39.6mcg | 70% | |
| Copper 0.5mg | 60% | |
| Manganese 3.1mg | 130% | |
| Chromium 3.3mcg | 8% | |
| Molybdenum 13mcg | 30% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Apples, Skim Milk, Eggs, Whole Wheat Flour, Maple Syrup, Walnuts, Butter (sweet Cream, Salt), Cinnamon, Lemon Zest, Nutmeg, Salt.
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