Meals Matter

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Contributed By: mccollud
Muscle Chow book

Sneaking some protein powder into these pancakes helps make them Muscle Chow-worthy. Unlike traditional pancakes (which are all carbohydrates), these help you feel full while nourishing your muscles. The recipes are simple-all you need for each are two bowls (one for the dry ingredients, one for the wet) and a hot nonstick skillet or griddle, then you're ready to build a stack. Serve your cakes with sugar-free maple syrup, all-natural maple syrup, apple butter, or just chow them plain.

Ingredients

1/3 cup Vanilla whey protein powder

1/3 cup Whole grain pastry flour or all-purpose flour

1/4 cup Quick-cooking oats

1 Packet (1 gram) stevia or other sugar alternative

1 tsp Hain Pur Foods Featherweight Baking Powder

1 Banana, mashed

1 large egg

1 tbs Fat-free plain yogurt

Preparation

Step 1: In a large bowl, combine the protein powder, flour, oats, stevia, and baking powder. Mix well. Add the banana, egg, and yogurt. Mix.

Step 2: Coat a nonstick skillet with cooking spray then wipe away the excess with a paper towel and set aside the towel. Use this towel to wipe the skillet between pancakes, recoating the skillet with the oil and cleaning away any pancake batter crumbs. Heat the skillet over medium-low heat.

Step 3: Spoon about 1/2 cup of the batter into the skillet. Cook for 1 to 2 minutes, or until firm and golden brown. Flip the pancake and cook for 30 seconds to 1 minute longer, or until golden brown. Remove the pancake to a plate. Wipe the skillet with the paper towel.

Step 4: Repeat STEP 3 with the remaining batter to make a total of 3 pancakes.

Cook's Notes

Makes 3 pancakes and the nutrient information is PER pancake.

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