Makes: 4 servings

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 

Directions:

• 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. 

Nutritional Information:
 Serving size: 3 pancakes 
 Calories: 190 
 Fat: 1 g 
 Cholesterol: 1 mg 
 Protein: 10 g 
 Fiber: 3 g 
 Sodium: 200mg