Saturday, March 14, 2009

Caramelized Banana Pancakes

You can make these with any pancake batter, but I take my Oat Bran Pancakes and banana them up a little further.

Again, mmm... banana pancakes...

Caramelized Banana Pancakes

Makes 4 servings

3/4 cup oat bran
1 tsp baking powder
104g of protein worth of vanilla protein powder (yes, that's 4 scoops of Body Fortress Vanilla)
4 omega-3 eggs
2 tbsp chopped walnuts or pecans

1 large ripe banana
2 tsp butter

2 tbsp butter, divided
1 cup sugar free syrup, divided

In a bowl, mix the oat bran through protein powder together.  Add the egg and stir until combined.  Slowly add water until you have it the consistency of pancake mix.  Stir in the chopped nuts.

Slice the banana into rings or cut it into 2-3 inch sections and then lengthwise into thin slices.  Your choice. Rings are easier, but you get a more raw (the word "rustic" is in my mind, but I don't think it works for food...) look with the slices.  Anyhow, I like the less than perfect look of the slices better.  Again, your choice.

Heat a non-stick skillet over medium high heat.  If it's big enough, add all the bananas and the 2 tsp butter.  If the pan is small, do it in batches.  Cook the bananas until they are browned and darkening on one side, then flip them and continue cooking.  Remove the finished bananas to a plate.

If using the same skillet, clean it enough so the surface is smooth again and heat it over medium heat. It's ready when a drop of water dances on the surface of the pan.   If desired, spray the pan with cooking spray between batches of pancakes.  Even the smallest bit of fat seriously effects the look of the pancakes.  They look so much better with a spritz of spray, but assuming your pan is actually non-stick, the pancakes flip and cook the same.  Try it both ways and see.

Pour pancakes to desired size -- I made two for each serving.  After pouring, nestle a few bananas down into the pancake.  It doesn't have to be perfectly flat, and the bananas are supposed to show.

As bubbles start to form, check the bottom by gently lifting the edge with a spatula.  Flip when lightly brown.  The second side cooks faster, so check regularly!

Nutrition:  289 Calories, 12g Fat, 23g Carbs, 4g Fiber, 37g Protein 

Spread with butter and topped with sugar free syrup...  Here it is.  Eat up!

Nutrition:  378 Calories, 19g Fat, 31g Carbs, 4g Fiber, 37g Protein

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