Marc David
Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Rice Pancakes
Makes: 4 servings
Ingredients:
2 cups cooked wild or brown rice
1/2 cup whey or eggwhite protein powder
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: 170
Fat: 1 g
Cholesterol: 1 mg
Protein: 14 g
Carbohydrates: 20 g
Fiber: 3 g
Sodium: 200mg
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