Helping families eat healthier for less

Helping families eat healthier for less

Saturday, January 21, 2012

Make a Fresh Start with Berry Oven Pancake

January's theme for Recipe Redux is ╩║Fresh Starts.╩║ So, we’re starting 2012 with tasty recipe ideas for breakfast. Some will think waffles, granola, or breakfast sandwiches. For me, I'm thinking oven pancakes or someties called "Dutch Babies."

One of my favorite breakfasts for years has been a German pancake or Dutch Baby. For those who may not be familiar with Dutch Babies, these are large pancakes made from eggs, flour, and milk and often flavored with vanilla, cinnamon and sugar. They are baked in a large skillet in the oven, not on top of the stove or range. They typically collapse soon after removing them from the oven and can be served with sugar, lemon, butter or syrup.

My version serves two (generously) and only uses 2 eggs, or one egg per person. It is loaded with strawberries and blueberries. It can be made with fresh or frozen berries, whichever is the most economical at the timeof preparation. One serving (with syrup) provides 327 calories, almost 11 grams of protein and 5.5 grams of fiber. One serving also provides an excellent source of vitamin C, phosphorus, and riboflavin and a good source of vitamin A and fiber. And it costs only $1.64 per serving.

Here is the recipe. It can easily be doubled to serve four people. Just use a 10-inch oven-safe skillet.

Berry Oven Pancake

2 large eggs
1 tsp finely grated lemon zest
1 Tbsp sugar or honey
½ tsp ground nutmeg or cinnamon
Pinch Kosher salt
1/3 cup white wheat flour
1/3 cup skim milk
1 cup chopped strawberries
1/3 cup frozen wild blueberries or fresh blueberries
1 Tbsp unsalted butter-like margarine blend stick
2 Tbsp maple syrup

Preheat oven to 425 degrees. In a medium bowl, combine eggs, lemon zest, sugar, nutmeg or cinnamon, and salt and whisk until blended. Add flour and milk and mix just until blended. Stir in strawberries and blueberries; stir just to combine. (Don’t over mix). Melt butter in 7- to 8-inch oven-safe frying pan over medium heat. Pour in fruit mixture and spread evenly in pan. Place frying pan in hot oven and bake for about 15 minutes. Sides of pancake will puff up during baking. Carefully remove skillet from oven (remember handle will be hot) and cut pancake in half. Serve immediately with maple syrup or your favorite topping.

Makes 2 servings.

Nutrition Information per Serving:
327 calories, 11.3 g total fat, 3.6 g saturated fat, 187 mg cholesterol, 5.5 g dietary fiber, 10.9 g protein, and 158 mg sodium. One serving of this low cost recipe provides an excellent source of vitamin C, phosphorus, and riboflavin and a good serving of vitamin A and fiber.

Cost per Serving: $1.64
Pricing Note: all ingredients were at “regular” prices except fresh strawberries which were on sale 2 pints for $5.00.

Click here to download and print a copy of this Berry Oven Pancake recipe.

Be sure to check out these other Healthy Start Breakfast Recipes:

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