PUBLISHED 09/10/2007
"If you cook with flavor," says Iron Chef Cat Cora, "then the nutrition will naturally follow." That's why Cora uses whole milk, which health-conscious runners typically avoid, in her walnut and blueberry bran pancakes. "Fat is flavor," she says. "You just need a little bit to get the taste and to feel satisfied. It's worth running the extra miles."
1 1/2 cups whole milk
1 cup instant oats
3/4 cup sifted all-purpose flour (or a blend of white and whole-wheat flours)
3/4 cup blueberries
1/2 cup chopped walnuts
1/4 cup oat flour or oat bran
1 tablespoon baking powder
2 tablespoons honey
1 teaspoon salt
2 eggs, beaten
Pour milk over oats and sift together flour, sugar, baking powder, and salt. Lightly stir eggs into oats mixture. Add dry ingredients and honey, stirring until combined. When the batter is thoroughly mixed, stir in the blueberries and walnuts. Ladle batches of the batter onto a preheated greased or nonstick griddle or frying pan and cook until tops are bubbly and edges look cooked. Turn over and finish cooking the other side. Makes about 10 pancakes. Serves four.
Calories: 400
Fat: 16 g
Carbs: 52 g
Protein: 15 g
