Healthy Recipes

Blueberry-filled Dutch Pancake
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Servings: 3
Ingredients and Preparation
Ingredients Measures
Butter 2 tbsp
Eggs 3
Skim or low fat milk ½ cup
Flour 1/3 cup
Sugar 3 tbsp, divided
Salt, optional ¼ tsp
Fresh or frozen blueberries (thawed and drained if frozen) 1½ cups
Ground cinnamon ¼ tsp
Sliced bananas ½ cup

  1. Preheat oven to 450ºF.
  2. Place butter in a 9 inch pie plate.
  3. Melt butter in oven, about 5 minutes; tilt plate to coat evenly with butter.
  4. Meanwhile, in a medium bowl combine eggs, milk, flour, 1 tablespoon of sugar and salt until smooth.
  5. Pour batter into plate; bake for 8 minutes.
  6. Reduce heat to 375ºF. Bake until pancake is golden brown and sides are puffy, about 8 to 10 minutes longer.
  7. While that is baking, combine blueberries with the remaining 2 tablespoons sugar and cinnamon in a small bowl.
  8. Remove pancake from oven; scatter bananas over pancake.
  9. Spoon blueberries over bananas. Cut into wedges; serve immediately.
  10. For more servings, double all ingredients; bake in 13 x 9 x 2 inch baking pan about 20-25 minutes at 425°F.

Diabetic Exchange
Fruit: 2; Vegetables: 0; Meat: 1; Milk: 0; Fat: 1; Carbs: 2; Other: 0

Nutrition Facts
Serving Size 1/3 of recipe
Calories 320
Calories from Fat 45
Total Fat 5 g
Saturated Fat 3 g
Cholesterol 10 mg
Sodium 190 mg
Total Carbohydrate 60 g
Dietary Fiber 5 g
Sugars 40 g
Proteins 12 g
Vitamin A 15% DV
Vitamin C 30% DV
Calcium 4% DV
Iron 15% DV
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