2 cups - prepared pancake mix (regular or whole-grain)
½ cup - old-fashioned or quick-cooking oats (not instant)
2 tablespoons - brown sugar
1 teaspoon - ground cinnamon
1¼ cups - fat free or lowfat milk
2 - eggs
2 tablespoons - butter
2 cups - granny smith apple, chopped
1 cup - maple syrup
1 teaspoon - vanilla extract
Heat a griddle to 350°F. In a bowl, stir the pancake mix, oats, brown sugar, cinnamon, milk, and eggs together until blended (a few lumps are okay). Lightly coat griddle with nonstick spray, then pour 1/3 cup batter per pancake onto griddle. When the pancakes appear dry on the edges and bubbles appear on the surface, turn over with a spatula and continue to cook until done. Serve warm with Apple-Maple Syrup. Apple-Maple Syrup In a large skillet melt the butter over medium heat. Add the apple and sauté, stirring often, until apples are soft but not mushy, about 3 minutes. Add the maple syrup, bring to a simmer, and remove from heat. Stir in the vanilla and keep warm until ready to serve the pancakes.
430 calories; 6 g fat; 3 g saturated fat; 85 mg cholesterol; 9 g protein; 86 g carbohydrates; 3 g fiber; 810 mg sodium; 250 mg calcium (25% of daily value). Nutrition figures based on using fat free milk.