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Corn Skillet Pancakes, Shredded Spinach and Bacon, Fruit and Yogurt
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 10 min 382 9.4g 22% 35mg 15.6g 64.8g 8.5g 40.6g 429mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.1, Vegetable: 0.9, Fruit: 1.2, Bread: 1.0, Lean meat: 0.3, Fat: 1.3, Sugar: 1.3, Very lean meat protein: 0.0
Corn Skillet Pancakes
Prep: 10 min, Cook: 10 min.
  • 1/3 cup white plain flour
  • 2 Tbs. plus 2 tsp. whole wheat flour
  • 1-1/2 tsp. sugar
  • 1 tsp. baking powder
  • 1/8 tsp. salt
  • 1 egg
  • 1/4 cup plus 2 Tbs. skim milk, or lawfat milk
  • 1 Tbs. vegetable oil
  • 2/3 cup corn kernels

Mix together the first 5 ingredients in a bowl. In a separate bowl, combine the next 3 ingredients. Slowly add the corn, stirring. Combine the two mixtures. Spread 1/4 cup of the batter on a well-greased skillet. Cook on medium heat, flipping halfway through, until pancake is golden. Cook remaining batter in the same way.

Per serving: calories 136, fat 5.0g, 32% calories from fat, cholesterol 47mg, protein 4.6g, carbohydrates 19.4g, fiber 1.5g, sugar 3.8g, sodium 105mg, diet points 3.3.

Shredded Spinach and Bacon
Prep: 5 min, Cook: 10 min.
  • 4 bacon slices, cut into thin strips
  • 1 lb. fresh spinach, finely shredded

Heat a heavy nonstick skillet over medium high heat. Cook bacon 4-5 minutes or until almost crisp. Add spinach and salt and pepper to taste. Sauté 3-4 minutes, stirring occasionally until spinach is just wilted. Serve hot.

Per serving: calories 56, fat 2.8g, 40% calories from fat, cholesterol 6mg, protein 5.2g, carbohydrates 4.3g, fiber 2.7g, sugar 0.1g, sodium 203mg, diet points 1.3.

Fruit and Yogurt
Prep: 10 min, plus chilling time.
  • 4 cups strawberries, hulled
  • 1/2 lb. pineapple chunks, drained and finely chopped
  • 2 cups blueberry yogurt

Combine all ingredients in a bowl. Chill 10 minutes before serving.

Per serving: calories 198, fat 2.1g, 9% calories from fat, cholesterol 5mg, protein 6.5g, carbohydrates 41.1g, fiber 4.3g, sugar 36.8g, sodium 74mg, diet points 3.8.