Breakfast ''Jef"

4 Reviews
67% would make this recipe again

Buckwheat pancakes, egg, lactose-free milk, clementines

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Ingredients

??? buckwheat flour ???
??? salt ???
??? baking soda ???
??? water, cold ???
??? canola oil ???
??? margarine non-hydrogenated ???
??? eggs size large ???
??? milk, lactose-free ???
??? clementines ???

Before you start

Preheat the oven to its lowest temperature to keep the initial pancakes warm while you are cooking some more.

Method

  1. Combine the flour, salt, baking soda and water in a bowl. Mix well, using a whip, until the texture is smooth. Let stand in the refrigerator about 1-2 h to obtain a lighter texture.
  2. Grease a non-stick frying pan, then put it over medium heat. Pour about ¼ to ? cup of the batter onto the center of the pan. Spread it rapidly, either by whirling the pan or using a spatula. After about 2 min, when the pancake turns golden-brown, flip it and cook about 1 more minute. Keep the cooked pancakes in the oven while preparing the rest.
  3. Repeat the operation with the remaing batter.
  4. Meanwhile, heat the margarine in another pan over medium-low heat and cook the eggs. Place one egg on top of each pancake then serve with a glass of milk and clementines, or other seasonal fruit.

Nutrition Facts Table

per 1 serving (440 g)

Amount

% Daily Value

Calories

380

Fat

14 g

22 %

Saturated 3.9 g
+ Trans 0.1 g

20 %

Cholesterol

240 mg

Sodium

550 mg

23 %

Carbohydrate

44 g

15 %

Fibre

4 g

15 %

Sugars

19 g

Net Carbs

40 g

Protein

22 g

Vitamin A

22 %

Vitamin C

70 %

Calcium

37 %

Iron

17 %
More info

Claims

This recipe is :
Excellent source of  :
Calcium, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D, Zinc
Good source of  :
Iron, Vitamin A, Vitamin B1, Vitamin B6
Source of  :
Copper, Fibre, Vitamin E, Vitamin K
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits ½
Milk and Alternatives 1
Meat and Alternatives 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 67% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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