1/2 C  whole-wheat flour

1 C      fat-free (skim) milk

2 Tbsp vegetable oil

2 large eggs

1 C frozen whole corn kernels, thawed

1 C frozen chopped spinach, thawed and drained

1/4 ground black pepper

Nonstick cooking spray

  1. Measure flour into a large mixing bowl.
  2. In a smaller bowl, combine milk, oil, and eggs, and mix well. Add milk mixture to flour, and mix until smooth.
  3. Add spinach, corn, and pepper to mixture, and stir well.
  4. Heat a large nonstick saute’ pan or griddle. Spray lightly with cooking spray.
  5. Spoon batter 1/4 cup at a time onto the pan. Cook each pancake for 2-3 minutes, or until the bottom holds together and is golden brown. Carefully flip and cook the second side for an additional 1-2 minutes. (Recipe makes about 16-18 pancakes.)

Serve immediately.

Chefs in Training: Older children can help mix the ingredients and flip the pancakes.

Prep Time: 10 minutes

Cook Time: 25 minutes

Yield: 4 servings

Serving Size: about 4 pancakes

EACH SERVING PROVIDES:

  • calories 227
  • total fat 10 g
  • saturated fat 2 g
  • cholesterol 107 mg
  • sodium 128 mg
  • total fiber 4 g
  • protein 11 g
  • carbohydrates 27 g
  • potassium 391 mg
  • vitamin A 110%
  • vitamin C 30%
  • calcium 15%
  • iron 15%
  • Percent Daily Values are based on a 2,000 calorie diet.