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Savoury Pancakes

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Ingredients

Adjust Servings:
66g Plain flour, sieved
33g Wholemeal Flour
1 Egg
290ml Milk
1 tablespoon Olive Oil Or a mix of olive oil & butter

Nutritional information

220g
Serving
320/1347
Kcal/kj
45g
Carbohydrate
8.4g
Fat
4.0g
Saturated fat
0.3g
Salt

Savoury Pancakes

Features:
  • Contains Dairy
  • Contains Eggs
  • Contains Gluten
Cuisine:
    • Serves 2
    • Easy

    Ingredients

    Directions

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    The tradition of making pancakes on Shrove Tuesday originates in ancient times when families had to use up flour, eggs and milk prior to lent, which starts the day after.

    For savoury pancakes I like to replace 1/3 of the flour with wholemeal flour.

    This mixture makes 6 large pancakes. If you would like to make more or less pancakes, you can change the ingredient quantities by clicking on the buttons over the ingredient list and it will calculate it for you.

    This mix is ideal for wafer thin pancakes. If you prefer a thicker pancake reduce the milk to 220ml. The raw mixture keeps for up to 12 hours in a covered bowl or jug in the refrigerator.  The cooked pancakes are best eaten straight from the pan!

     

    Steps

    1
    Done

    Mix

    You can use a hand whisk, an electric mixer or a food processor to make the batter.

    If the wholemeal flour is course, give it a whizz in a food processor.

    Measure the milk. Add the egg and flour and mix until the mixture is smooth, with no lumps. The mix is quite runny. Leave to stand for 15-20 minutes. The mix will thicken a little in this time. The mix will keep in the fridge for 12 hours.

    2
    Done

    Cook the batter

    Heat a teaspoon of olive oil in a non-stick pan over a medium heat. Add enough mixture to very thinly cover the base of the pan.

    Let the mixture cook until little bubbles start to form and underneath is lightly golden.

    Turn the pancake using a spatula. Flip the pancake if you dare! Cook until the pancake is golden on the second side.

    Remove from the pan and place on a heated plate, while you fry the remaining pancakes.

    Add your chosen filling. If you are serving a few people, just leave the topping ingredients in the center of the table and let everyone create their own masterpieces!

    3
    Done

    Fillings

    You can use almost any of your favourite ingredients to fill your pancakes, but a filling of healthy protein and fat is the most blood sugar friendly. Eating pancakes as a replacement for your usual bread, potato, pasta or rice will allow you to enjoy your pancakes without sugar spikes (unless you add sugar or a high carbohydrate filling or topping). Ideas:

    1. Fromage frais, smoked salmon & herbs.
    2. Sliced avocado, any cooked fish (e.g. crab meat) & lime juice.
    3. Feta cheese, sundried tomato and a little olive oil.
    4. Wilted spinach or rocket and cooked chicken or bacon.
    5. Salsa - chopped tomato, cucumber, red onion, pinch cayenne pepper, parsley/basil, a little olive oil. http://theartisandiabetic.ie/recipe/summer-salsa/
    6. Philadelphia cheese & chopped chicken or bacon.
    7. Sauteed mushrooms & tomato.
    8. Natural yogurt. blueberries, nuts and seeds.
    9. Sliced apple, sautéed in butter with a little cinnamon.
    10. Last but not least, how about a plain pancake with some Kerrygold butter melting on top?

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    Smoked Paprika Baked Salmon
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