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German Pancakes
Calories 212 (27% from fat)
Fat 6 gram
Saturated Fat 2.2 gram
Trans Fat 0 gram
Chol. 126 mg.
Sodium 355 mg.
Carb. 21 gram
Fiber 2.8 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 18 gram
Maple Cream Syrup
Calories 45 (18% from fat)
Fat 0.9 gram
Saturated Fat 0.5 gram
Trans Fat 0 gram
Chol. 3 mg.
Sodium 93 mg.
Carb. 7 gram
Fiber 0 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 1.7 gram
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3/4 cup skim milk
2 large whole eggs
1/2 tsp. butter extract (imitation butter flavor)
1 tsp. grated lemon zest
2 Tbsp. lemon juice
1 Tbsp. unsalted butter, melted
1/4 tsp. salt
1/2 tsp. baking powder
3 Tbsp. Splenda
(We used the box that measures cup for cup like sugar.)
3/4 cup whole wheat flour
1 scoop (1/3 cup) protein powder
(We used GNC 100% Whey Protein Vanilla.)
buttery cooking spray
6 egg whites
Maple Cream Syrup
1 cup fat free half & half
3 Tbsp. Splenda Brown Sugar Blend
1/2 tsp. maple flavored extract
1/2 tsp. cinnamon, ground
2 tsp. corn starch
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German Pancakes
1. Preheat the oven to 375 degrees Fahrenheit. Then whisk together the first nine ingredients, skim milk through Splenda in a bowl. Slowly whisk in the whole wheat flour and protein powder until it's combined.
2. Spray a non-stick bundt cake pan with buttery cooking spray and set aside.
3. With an electric mixer, beat the six egg whites together in a separate glass or metal bowl until they start to form firm peaks.
4. Gently fold the whipped egg whites into the pancake batter bowl and stir lightly, until just combined. DO NOT OVERMIX.
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5. Pour the mixture into the bundt pan, put it in the preheated oven and cook for 25 to 28 minutes, until the top is nicely browned.
(While the pancake is cooking you should make the maple cream syrup.)
6. When the pancake is done, remove from the oven and allow to cool for five minutes. The pancake will deflate a little while cooling. Then dump the pancake onto a serving dish and cut into four pieces.
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Maple Cream Syrup
7. Combine the five cream syrup ingredients together in a small non-stick sauce pan. Turn the heat up to medium high and bring to a light boil while stirring continuously. Once it's boiling, remove from the heat and set aside. When the pancakes are done, pour 3.5 tablespoons of the syrup over each serving.
Yield: 4 Servings of pancakes
Yield: 4 Servings of maple cream syrup / 3.5 Tbsp. of syrup per pancake
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