1 1/4 cups rolled oats
2 cups fat-free milk
1/2 cup whole-wheat flour
1/4 cup toasted wheat germ
1 tablespoon baking powder
2 teaspoons sugar substitute
2 teaspoons canola oil
1/2 teaspoon salt
In a medium bowl, combine oats and milk. Let stand for 10 minutes. Stir in other ingredients until evenly blended. Put in the refrigerator for 30 minutes.
Heat a large nonstick skillet coated with cooking spray over medium heat. Pour the batter by 1/4 cup into the pan and cook for three to four minutes. Flip and cook for one to two minutes longer.
Makes a total of 12 pancakes, each with 90 calories, two grams of fat, 1/2 gram of protein, 14 grams of carbohydrate, and one gram of fiber.
This pancake recipe, adapted from The South Beach Diet Cookbook, by Arthur Agatston, M.D., (Rodale, 2004),