Coconut Pancakes with Orange-Mango Compote

Vegetarian
Health score
4%
Coconut Pancakes with Orange-Mango Compote
45 min.
4
302kcal

Suggestions


Wake up and treat yourself to a delightful morning with these Coconut Pancakes topped with a vibrant Orange-Mango Compote. This vegetarian recipe not only promises a culinary escape but also adds a tropical twist to your breakfast table. The fluffy pancakes made with coconut flour deliver a unique flavor that pairs perfectly with the refreshing, fruity compote.

Imagine biting into a stack of these golden-brown pancakes, their lightness enhanced by the subtle sweetness of coconut, and the tantalizing notes of cinnamon and sugar. Then, as if that were not enough, they're served alongside a luscious compote bursting with sun-ripened mango and zesty orange, creating a sensational contrast that will awaken your taste buds.

Prepared in just 45 minutes, this dish is perfect for brunch gatherings or a special family breakfast. With only 302 calories per serving, you can indulge without the guilt! Plus, the recipe is simple to follow, making it suitable for both novice cooks and seasoned chefs. So grab your frying pan and whisk, and let’s create a breakfast that embraces the warmth and cheer of sunny mornings. You won't just satisfy your hunger, but you’ll also savor the refreshing, tropical flavors of this Coconut Pancake recipe!

Ingredients

  • 1.5 teaspoons double-acting baking powder 
  • tablespoon canola oil 
  • ounce flour all-purpose
  • tablespoon cornstarch 
  • large eggs 
  • 0.3 cup skim milk fat-free
  • 3.3 ounces flour all-purpose
  • 1.5 teaspoons granulated sugar 
  • 0.3 teaspoon ground cinnamon 
  • tablespoons brown sugar light
  • cup lite coconut milk light
  • 1.5 teaspoons juice of lime fresh
  • cup mangos peeled chopped ( 1 medium)
  • teaspoon orange zest grated
  • 0.3 cup orange sections chopped
  • 1.5 cups apples red cored peeled chopped ( 1 medium)
  • 0.3 teaspoon salt 
  • cup water 
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • whisk
  • spatula
  • measuring cup

Directions

  1. To prepare compote, combine first 7 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and cook 8 minutes or until fruit is tender.
  2. Combine cornstarch, 1 tablespoon water, and lime juice in a small bowl, stirring with a whisk; stir into fruit mixture; bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly.
  3. Remove from heat.
  4. To prepare pancakes, lightly spoon flours into dry measuring cups, and level with a knife.
  5. Combine flours, baking powder, granulated sugar, and salt in a large bowl.
  6. Combine coconut milk, fat-free milk, oil, and egg in a small bowl, stirring with a whisk.
  7. Add milk mixture to flour mixture, stirring with a whisk (batter will be thick).
  8. Pour about 1/4 cup batter per pancake onto a hot nonstick griddle or nonstick skillet; spread gently with a spatula. Cook 2 minutes or until tops are covered with bubbles and edges looked cooked. Carefully turn pancakes over; cook for 2 minutes or until bottoms are lightly browned.
  9. Serve with the compote.

Nutrition Facts

Calories302kcal
Protein7.81%
Fat25.58%
Carbs66.61%

Properties

Glycemic Index
119.15
Glycemic Load
23.8
Inflammation Score
-6
Nutrition Score
10.901739068653%

Flavonoids

Cyanidin
0.78mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Peonidin
0.01mg
Catechin
1.32mg
Epigallocatechin
0.12mg
Epicatechin
3.53mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.04mg
Hesperetin
4.26mg
Naringenin
2.31mg
Luteolin
0.09mg
Kaempferol
0.11mg
Myricetin
0.05mg
Quercetin
1.96mg

Nutrients percent of daily need

Calories:301.91kcal
15.1%
Fat:8.6g
13.22%
Saturated Fat:4.09g
25.55%
Carbohydrates:50.37g
16.79%
Net Carbohydrates:47.25g
17.18%
Sugar:20.18g
22.43%
Cholesterol:46.96mg
15.65%
Sodium:376.62mg
16.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.91g
11.81%
Vitamin C:26.4mg
32%
Folate:86.43µg
21.61%
Selenium:15.03µg
21.47%
Vitamin B1:0.29mg
19.22%
Vitamin B2:0.26mg
15.52%
Manganese:0.29mg
14.36%
Calcium:142.64mg
14.26%
Fiber:3.12g
12.49%
Vitamin A:607.53IU
12.15%
Phosphorus:121.15mg
12.11%
Iron:2.02mg
11.2%
Vitamin B3:2.22mg
11.09%
Vitamin E:1.25mg
8.35%
Copper:0.13mg
6.72%
Potassium:234.48mg
6.7%
Vitamin B6:0.13mg
6.26%
Vitamin B5:0.54mg
5.41%
Vitamin K:5.44µg
5.18%
Magnesium:20.04mg
5.01%
Zinc:0.53mg
3.51%
Vitamin B12:0.2µg
3.33%
Vitamin D:0.42µg
2.79%
Source:My Recipes