Lemon-Poppy Seed Pancakes with Blueberry Compote

Vegetarian
Health score
11%
Lemon-Poppy Seed Pancakes with Blueberry Compote
25 min.
6
279kcal

Suggestions

Ingredients

  • teaspoons double-acting baking powder 
  • cups blueberries fresh
  • tablespoon canola oil 
  • large eggs lightly beaten
  • cup milk fat-free
  • tablespoons juice of lemon fresh divided
  • teaspoons lemon rind divided grated
  • 0.5 cup greek yogurt plain 2% reduced-fat
  • tablespoons poppy seeds 
  • 0.3 teaspoon salt 
  • tablespoons sugar divided
  • teaspoon vanilla extract 
  • tablespoon water 
  • 1.5 cups flour whole-wheat white

Equipment

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

Directions

  1. Combine blueberries, 1/4 cup sugar, 1 teaspoon rind, 1 tablespoon juice, and 1 tablespoon water in a small saucepan; bring to a boil over medium-high heat. Cook 10 minutes or until blueberries break down, stirring frequently.
  2. While compote cooks, combine remaining 2 tablespoons sugar and remaining 2 teaspoons rind in a large bowl. Using your fingers, rub rind mixture together for 15 seconds. Weigh or lightly spoon flour into dry measuring cups; level with a knife.
  3. Add flour, baking powder, and salt to rind mixture, stirring with a whisk.
  4. Combine milk and next 5 ingredients (through eggs) in a small bowl, stirring with a whisk; add remaining 1 tablespoon lemon juice.
  5. Add milk mixture to flour mixture, stirring just until moist.
  6. Preheat a griddle to medium heat. Coat pan with cooking spray. Spoon 1/4 cup batter per pancake onto griddle. Cook 3 minutes or until edges begin to bubble and bottom is browned. Turn pancakes over; cook 3 minutes or until done.
  7. Serve with blueberry compote.

Nutrition Facts

Calories279kcal
Protein14.05%
Fat19.36%
Carbs66.59%

Properties

Glycemic Index
40.06
Glycemic Load
12.97
Inflammation Score
-6
Nutrition Score
16.356521606445%

Flavonoids

Cyanidin
6.26mg
Petunidin
23.33mg
Delphinidin
26.22mg
Malvidin
50.02mg
Peonidin
15.01mg
Catechin
3.91mg
Epigallocatechin
0.49mg
Epicatechin
0.46mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.15mg
Kaempferol
1.23mg
Myricetin
0.96mg
Quercetin
5.69mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:278.84kcal
13.94%
Fat:6.31g
9.7%
Saturated Fat:1.02g
6.37%
Carbohydrates:48.8g
16.27%
Net Carbohydrates:43.1g
15.67%
Sugar:22.48g
24.98%
Cholesterol:64.06mg
21.35%
Sodium:287.17mg
12.49%
Alcohol:0.23g
100%
Alcohol %:0.14%
100%
Protein:10.3g
20.6%
Manganese:1.68mg
84.02%
Selenium:26.69µg
38.13%
Phosphorus:271.21mg
27.12%
Fiber:5.69g
22.78%
Calcium:219.83mg
21.98%
Magnesium:65.6mg
16.4%
Vitamin B1:0.24mg
15.91%
Vitamin K:16.57µg
15.78%
Vitamin B2:0.26mg
15.52%
Vitamin C:10.43mg
12.65%
Vitamin B6:0.23mg
11.74%
Copper:0.23mg
11.66%
Iron:2.05mg
11.39%
Zinc:1.63mg
10.87%
Vitamin B3:1.93mg
9.65%
Potassium:310.4mg
8.87%
Vitamin E:1.28mg
8.55%
Vitamin B12:0.5µg
8.36%
Folate:31.05µg
7.76%
Vitamin B5:0.75mg
7.49%
Vitamin D:0.78µg
5.22%
Vitamin A:217.43IU
4.35%
Source:My Recipes