Berry-licious Pancakes 黑莓美式煎饼

(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)

Serves 份量: 4 人份
Ingredients 材料:

  • Blackberries, 1 cup 黑莓,1杯
  • Raw egg, 4 whole 生鸡蛋,4粒
  • Baking soda, 1 tsp 苏打粉,1茶匙
  • Instant oats (uncooked), 1 cup 即食麦片(生),1杯

Method 做法:

  1. In a medium bowl, crush the blackberries.
    将黑莓放入中号碗,然后压碎。
  2. Add in egg, baking soda and oats into the bowl and start to whisk.
    在碗中加入鸡蛋、苏打粉和燕麦片,然后开始搅拌。
  3. Whisk till the mixture thickens and leave it to stand for 5 – 10 minutes.
    搅拌至混合物变浓稠,将其静置5-10分钟。
  4. Place a pan over low to medium heat, scoop one small ladle of mixture, pour it onto the pan and smooth it out till you get a circular shape.
    将平底锅置于小火至中火上,舀1小勺混合物倒入平底锅中,摊平并煎至成圆形。
  5. Flip over after 2 minutes and continue with the other side for another 2 minutes. The pancake is now ready to be served!
    2分钟后翻面,继续将另一面再煎2分钟。煎饼便可以食用了!

TIP! 提示!
For bigger appetites, one may be able to consume up to 3 pancakes. Top with fresh berries for that extra boost of nutrients! For easier preparation, you can blend all the ingredients at one go.
胃口较好者一餐可以吃上3片煎饼。在煎饼上放一些新鲜的黑莓或其它的水果,能够为身体增加额外的营养!为简化准备工作,您可以一次性混合所有的配料。

Approximate Nutritional Analysis (Per serving) 每份量营养含量:
Energy 能量: 177.4 kcal 千卡
Fat 脂肪 (Saturated fat 饱和脂肪): 7.4g 克 (2.3g 克)
Protein 蛋白质: 9.1g 克
Carbohydrates 碳水化合物: 17.9g 克
Sodium 钠: 331.9mg 毫克
Fibre 纤维: 4.2g 克
Cholesterol 胆固醇: 177.5mg 毫克