Four-Grain Flapjacks

Vegetarian
Health score
3%
Four-Grain Flapjacks
45 min.
9
249kcal

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Ingredients

  • teaspoon double-acting baking powder 
  • 1.5 teaspoons baking soda 
  • cup barley flour 
  • 0.3 cup butter melted
  • large egg whites 
  • large egg yolk 
  • 0.5 cup cornmeal yellow stone-ground
  • 0.3 cup maple syrup 
  • 2.5 cups nonfat buttermilk 
  • 0.5 cup oats 
  • Dash salt 
  • 0.5 cup flour whole-wheat

Equipment

  • bowl
  • frying pan
  • knife
  • whisk
  • hand mixer
  • measuring cup

Directions

  1. Lightly spoon barley flour and wheat flour into dry measuring cups; level with a knife.
  2. Combine barley flour, wheat flour, and next 5 ingredients (through salt) in a large bowl; stir with a whisk.
  3. Combine buttermilk, maple syrup, butter, and egg yolks in a bowl; stir with a whisk.
  4. Add buttermilk mixture to flour mixture, stirring until combined.
  5. Beat egg whites with an electric mixer at high speed until stiff peaks form (do not overbeat). Fold egg whites into batter. Spoon about 1/3 cup batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn flapjacks when tops are covered with bubbles and edges are cooked.

Nutrition Facts

Calories249kcal
Protein13.8%
Fat28.15%
Carbs58.05%

Properties

Glycemic Index
40.37
Glycemic Load
15.28
Inflammation Score
-3
Nutrition Score
8.9300000330676%

Nutrients percent of daily need

Calories:248.93kcal
12.45%
Fat:7.88g
12.12%
Saturated Fat:4.01g
25.05%
Carbohydrates:36.54g
12.18%
Net Carbohydrates:32.88g
11.96%
Sugar:9.1g
10.11%
Cholesterol:76.07mg
25.36%
Sodium:358.02mg
15.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.69g
17.38%
Manganese:0.87mg
43.57%
Selenium:17.59µg
25.13%
Fiber:3.66g
14.64%
Phosphorus:145.82mg
14.58%
Vitamin B2:0.24mg
14.05%
Magnesium:44.21mg
11.05%
Vitamin B1:0.16mg
10.54%
Vitamin B6:0.17mg
8.47%
Vitamin B3:1.65mg
8.26%
Zinc:1.14mg
7.61%
Iron:1.36mg
7.55%
Copper:0.13mg
6.48%
Calcium:64.41mg
6.44%
Vitamin A:239.89IU
4.8%
Potassium:165.6mg
4.73%
Folate:17.6µg
4.4%
Vitamin B5:0.36mg
3.64%
Vitamin E:0.49mg
3.23%
Vitamin B12:0.13µg
2.19%
Vitamin D:0.31µg
2.04%
Vitamin K:1.08µg
1.03%
Source:My Recipes