Approx. 8 servings (15-16 medium size pancakes)
2 cups Aunt Jemima* Whole Wheat Blend Pancake mix
2 cups fat free milk
2 large eggs
1 Tbsp. canola oil
1/2 cup unsweetened applesauce
2 tsp. imitation vanilla extract
1/4 fresh blueberries, or frozen thawed
1/4 cup chopped English walnuts
To make the pancakes, in a large bowl combine by whisking together well or beating on medium-low speed with a mixer the whole wheat blend pancake mix, milk, eggs, oil, applesauce and vanilla. Using a long spoon or spatula, slowly add and hand stir in the blueberries and walnuts, blending each well.
Let batter rest for 5 minutes and preheat a non-stick flat griddle to 375°F.
Pour 1/4 cup of batter onto a non-stick griddle (heated to 375°F) or a large non-stick flat frying pan and cook over medium heat. Cook until the edges of the pancakes are dry and small bubbles have formed on top, approximately 1-2 minutes; then flip with a spatula.
Transfer to a 250°F oven to keep warm while repeating the procedure with the remaining batter.
Karen’s Note: Serve with both lite or sugar-free syrups. Butter or butter spray is optional, but not necessary for these very sweet and healthy pancakes!
*For More Aunt Jemima Pancake Preparation Tips or Recipes, go to: AuntJemima.com
1/2 medium Vidalia onion, sliced into strips
1 garlic clove, minced
2 Tbsp. butter
2 Tbsp. olive oil
1/2 medium red bell pepper, seeded and sliced into 1/4 x 1-1/2″ strips
1 small yellow squash, ends removed, sliced into medallions and halved
1 small zucchini, ends removed, sliced into medallions and halved
8 oz. button mushrooms, washed, stems removed, halved and sliced
Freshly ground sea salt
Freshly ground black peppercorns
Place a large grill non-stick pan or skillet over medium-high heat or prepare the barbecue (medium-high heat). Melt the butter first, then add the olive oil and let it get hot, but do not allow butter or olive oil to burn.
Working in batches, grill together, while continually stirring, sauteing the onions and minced garlic first. After the onions start to become transparent add the red pepper slices and cook, while continually stirring, for about 3-4 minutes. Next, add the squash and zucchini vegetables and cook, while continually stirring, for about 5-6 minutes. Then add the sliced mushrooms and cook, while continually stirring and sauteing all the vegetables together for about 4-5 minutes, until they begin to reach a nice brown color.
Arrange the vegetables on a medium bowl or serving platter.
Add freshly ground sea salt and black pepper to desired taste.
Karen’s Serving Suggestion and Notes: Serve the vegetables immediately as a side dish to your favorite grilled or barbecued meat. The less sodium the better on this wonderful veggie side dish as the natural flavors seem to come out during grilling. Soy butter substitute is okay to use for a full vegetarian dish. Also, this recipe can easily be doubled.
1 – 15 -16 oz. can reduced sodium black beans
1/2 small head of iceberg lettuce, thoroughly rinsed and shredded
1/4 medium red pepper, seeded and chopped
2 tsp. onion powder
2 tsp. cumin powder
4 Tbsp. 2% milk, low fat Mozzarella cheese, shredded
4 Tbsp. 2% milk, low fat cheddar cheese, shredded
1 small can sliced black olives, drained
4 servings low sodium Baked Corn Tortilla Chips (click link to see recipe)
1 cup mild to medium salsa (see Karen’s Favorite Salsa Recipe)
4 sliced jalapeño peppers or 4 Tbsp. tamed pickled jalapeños (optional)
In a medium saucepan add the entire can of reduced sodium black beans, chopped red pepper, onion powder and cumin powder.
Cook stirring continually, on medium heat, until thoroughly heated, about 10-15 minutes. Set burner to low heat after the seasoned black beans has thickened slightly or cover tightly with a lid and set pan on a warm burner.
Next, get 4 salad bowls and put 1/4 of the shredded lettuce in each bowl and spoon 1/4 of the cooked seasoned black beans in the middle of the salad lettuce. Top with 1/4 of the chopped onions, 1/4 of the drained can of black olives, 1 Tbsp. each of the low fat shredded Mozzarella and cheddar cheeses, 1/4 cup of salsa on the side or some drizzled on top.
Then, top each bowl with 1/4 with my low sodium Baked Corn Tortilla Strips or serve each Mexican Black Bean Salad with just a handful low sodium corn tortilla chips on the side.
Karen’s Note: For a medium or “hotter” Mexican Black Bean Salad and prior to adding any Baked Tortilla Chips or salsa, top each salad with (optional) sliced jalapeños. Also, for a completely vegetarian dish omit the shredded cheese option. This dish is quite filling and I even got my “meat eaters” in my family to eat it and they both told me that it was very delicious! I can’t complain.
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