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Apple-Bran Pancakes

Apple-Bran Pancakes
These hearty pancakes are an excellent source of protein. Serve with vanilla yogurt, pecan halves and a sprinkle of cinnamon.
Prep Time:  20 minutes
Cook Time:  2-4 minutes
Servings:  4 servings

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Ingredients

6 EGGS
1 cup milk
3 Tbsp. vegetable oil
1 cup shredded wheat bran cereal
1 cup whole wheat flour
2 tsp. baking powder
1/2 tsp. ground cinnamon
1/4 tsp. salt
2 cups finely chopped peeled apples (about 2 medium)

Directions

Step 1 BEAT eggs, milk and oil in large bowl until blended. STIR IN cereal; let stand until moistened, about 2 minutes.
Step 2 MIX flour, baking powder, cinnamon and salt in small bowl. ADD to egg mixture; stir just until dry ingredients are moistened. FOLD IN apples and pecans.
Step 3 HEAT lightly greased large nonstick skillet or griddle over medium heat until hot. Reduce heat to medium-low. POUR 1/4 cup portions of batter into skillet; cook until golden brown, turning once.

Insider Info

Always pre-heat skillet or griddle before cooking pancakes. Pan is hot when drops of water sizzle and dance on surface.

Cook pancakes in batches. Serve immediately or keep warm on a plate in a low (200°F) oven until all batter is used.

Batter will spread. Leave enough room between pancakes to allow for spreading.

For light pancakes, cook on first side until bubbles form on surface, then turn before bubbles break.

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Nutrition Information

Per Serving

Excellent Source: Dietary Fiber, Protein, Vitamin D, Calcium and Choline

Good Source: Vitamin A, Folate and Iron

Calories: 454

Total Fat: 24 g
    Saturated fat: 5 g
    Polyunsaturated fat: 9 g
    Monounsaturated fat: 9 g

Cholesterol: 284 mg
Sodium: 464 mg
Carbohydrates: 46 g
Dietary Fiber: 7 g
Protein: 18 g
Vitamin A: 559 IU
Vitamin D: 91.4 IU
Folate: 58.1 mcg
Calcium: 311.9 mg
Iron: 3.5 mg
Choline: 215.8 mg

Vitamin C: 3.4 mg
Vitamin E: 4.3 IU
Trans Fat: 0 g
Sugars: 12 g
Potassium: 458.5 mg
Magnesium: 84.7 mg
Selenium: 46.9 mcg
Phosphorus: 608.3 mg
Vitamin B12: 1 mcg
Vitamin K: 2.1 mcg
Vitamin B6: 0.3 mg
Copper: 0.3 mg
Vitamin B1 - Thiamin: 0.3 mg
Manganese: 2 mg
Zinc: 2.9 mg
Vitamin B2 - Riboflavin: 1 mg
Vitamin B3 - Niacin: 6.5 mg
Omega 3: 0.3 g
Omega 6: 8.3 g

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