Pancakes in a Jar

You will need:

1 1/2 cups

Low-fat milk

2 whole

Egg whites

1 tsp

Baking powder

1 Tbsp

Vegetable oil

1 cup

Whole wheat flour*

Vegetable oil spray

1.Separate the egg yolks from the egg whites. (See page 35 for instructions on How to Separate Eggs.)

2.Put egg whites into a quart jar. Add the milk. Screw the lid onto the jar, and shake until the milk and egg whites are thoroughly mixed.

3.Open the jar and add the baking powder. Put the lid on again and shake again.

4.Open the jar and spoon the whole wheat flour into the jar. Cover the jar again and shake the jar until the flour is thoroughly mixed with the milk. Set the jar aside.

5.Spray your frying pan (non-stick pan works best) with vegetable oil and heat on the stove over medium-high heat.

6.When the pan is hot, pour in the pancake batter until each pancake is about 4 inches across. When bubbles form and break on the surface of the pancakes, flip them over and cook for about 1 minute.

* Substitution: White flour can be used; however, whole wheat adds more flavor and texture. Another option is to use 1/2 cup whole wheat flour and 1/2 cup white flour.

Makes 4 servings. Food Guide Pyramid servings: .5 protein, 1 dairy, 1 bread.

Hint: Your pancakes are ready to serve with a touch of butter or margarine and light syrup. Try some cut up fresh fruit on the side.

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