Nutritive Information
- Serving size: 3 pancakes
- Calories: 190
- Fat: 1 g
- Cholesterol: 1 mg
- Protein: 10 g
- Fiber: 3 g
- Sodium: 200mg
Ingredients
- 2 cups cooked wild rice
- 1/2 cup flour
- 1/2 cup fat-free egg substitute or 4 egg whites
- 1/2 cup nonfat milk
- 1/4 cup peas
- 1/4 cup corn
- 1/4 cup green peppers, diced
- 1/4 cup green onions, chopped
- 2 tablespoons parsley, chopped
Instructions
- Cook wild rice according to the package directions and allow to cool.
- Blend together the flour, egg substitute or egg whites, and milk until smooth. Add the wild rice, peas, corn, green peppers, green onions, and parsley. Stir to mix well.
- Coat a pan with nonstick cooking spray (nonfat), pour 1/4 cup batter onto pan. Cook over medium heat until golden brown. Flip and repeat. Serve with plumb or sweet and sour sauce.
