Great Granny Pancakes

Granny Smiths are great apples for poaching and hold up well in these low-fat apple pancakes, unlike some varieties that tend to turn mushy and fall apart when poached. You should get about four cross-wise slices from each apple. The apples will be more flavorful if allowed to stand in the syrup overnight, but it’s not necessary if you don’t have the time.

If you use oil instead of nonstick cooking spray to prepare the griddle, just dip a cloth or brush into the oil and lightly wipe over the surface of the pan. The oil should cover the surface, but there should be no excess standing on the surface.

APPLE PANCAKES

POACHED APPLES

1 cup sugar

1 cup water

1 cinnamon stick

3 whole cloves

4 Granny Smith apples, cored, peeled and cut into 1/2-inch cross-wise slices

PANCAKES

2 cups flour

2 tablespoons plus 1/4 cup sugar

2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

2 cups buttermilk

1/4 cup nonfat egg substitute

2 egg whites

1 teaspoon vanilla extract

Nonstick cooking spray

4 teaspoons cinnamon

Maple syrup, optional

POACHED APPLES

Combine sugar, water, cinnamon stick and cloves in saucepan and bring to boil, stirring occasionally. Reduce heat and simmer 5 minutes to blend flavors.

Add few apple slices to syrup and simmer, covered, until tender, 7 to 10 minutes. Remove from syrup and place in deep-sided baking dish. Repeat until all apples are cooked. Pour any remaining syrup over apple slices in baking dish. Let stand until cool and refrigerate overnight.

When ready to bake pancakes, remove apple slices from syrup and pat dry with paper towels. Cut apple rings in half.

PANCAKES

Combine flour, 2 tablespoons sugar, baking powder, salt and baking soda in mixing bowl.

Combine buttermilk and nonfat egg substitute and stir into dry ingredients.

Beat egg whites until soft peaks form and fold into batter. Stir in vanilla.

Spoon about 1/4 cup batter onto griddle sprayed with nonstick cooking spray. Put 2 Poached Apple pieces on top of batter and cook over medium heat until pancake is set, bubbly around edges and golden brown on bottom, about 2 minutes. Turn and brown other side, about 1 minute. Repeat until all batter is used.

Combine remaining 1/4 cup sugar and cinnamon and sprinkle on hot pancakes or drizzle with maple syrup if desired.

16 pancakes. Each pancake, without syrup:

154 calories; 244 mg sodium; 1 mg cholesterol; 1 gram fat; 35 grams carbohydrates; 3 grams protein; 0.22 gram fiber.