For many people, busy schedules sometimes mean skipping breakfast, grabbing lunch on the go, or eating too many takeout dinners. While you should try to eat healthfully at every meal, breakfast is a good place to start. These multigrain blueberry pancakes with homemade chicken sausage make for a high-fiber, protein-packed meal that’s easy, filling, and nutritious. Try them for breakfast any time of day–even for a weeknight dinner.
Yield: 4 servings
3 eggs or 3/4 cup egg substitute
1 cup nonfat buttermilk
1 cup blueberries
3/4 cup flour
1/2 cup whole wheat flour
1/4 cup rolled oats
2 tablespoons ground flaxseed
2 tablespoons sugar
1 teaspoon baking powder
1 teaspoon baking soda
3 tablespoons butter, melted and cooled
3 tablespoons vegetable oil
1 teaspoon lemon zest
1/4 teaspoon salt
1. Preheat the griddle to pancake setting or medium heat, and preheat oven to 250 degrees.
2. In a medium bowl, combine the flour, whole wheat flour, oats, flaxseed, sugar, baking powder, baking soda, and salt.
3. In a small bowl, whisk the buttermilk, eggs, butter, and vegetable oil together. Gently fold in the blueberries and lemon zest.
4. Lightly coat the griddle with cooking spray. Pour 1/3 cup of batter for each pancake onto the griddle. Cook each one until golden brown on the edges and bubbles appear on the top. Flip and cook on the other side, about another minute.
- Keep the first batch of cooked pancakes warm on a baking sheet in the oven while you make the rest.
- Buy whole flaxseed and grind it in a coffee grinder just before using. Refrigerate the unused portion; flaxseed will keep up to a year in the fridge.
Chicken Sausage Patties
Don’t see ground chicken in the butcher case? Ask your butcher for some; most keep a frozen supply.
Yield: 4 servings
1/2 pound ground chicken
1/3 cup frozen spinach, defrosted and drained
1 egg, beaten
3 tablespoons dried breadcrumbs
1 teaspoon fennel seed
1/8 teaspoon ground cloves
1/2 teaspoon salt
1/4 teaspoon black pepper
1. In a small bowl, gently combine the chicken, spinach, breadcrumbs, fennel seed, ground cloves, salt, pepper, and egg. Form into 4 patties.
2. Heat a nonstick skillet over medium heat and coat with cooking spray.
3. Cook the patties until browned on one side, about 4 minutes. Flip the patties and cook until done, about 3 more minutes.
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