Breakfast ''Jef"

2 Reviews
50% would make this recipe again

Buckwheat pancakes, egg, milk, clementines

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Rest : 2 h Preparation : 10 min Cooking : 15 min
360 calories/serving

Ingredients

1 cup buckwheat flour 130 g
1/2 tsp salt 2 g
1/2 tsp baking soda 1 g
1 1/2 cup water, cold 375 mL
4 tsp canola oil 20 mL
3 1/2 tsp margarine non-hydrogenated 16 g
4 eggs size large
4 cups milk, skimmed, 0% 1 L
8 clementines 480 g

Before you start

Preheat the oven to its lowest temperature to keep the initial pancakes warm while you are cooking some more.

Method

  1. Combine the flour, salt, baking soda and water in a bowl. Mix well, using a whip, until the texture is smooth. Let stand in the refrigerator about 1-2 h to obtain a lighter texture.
  2. Grease a non-stick frying pan, then put it over medium heat. Pour about ¼ to ? cup of the batter onto the center of the pan. Spread it rapidly, either by whirling the pan or using a spatula. After about 2 min, when the pancake turns golden-brown, flip it and cook about 1 more minute. Keep the cooked pancakes in the oven while preparing the rest.
  3. Repeat the operation with the remaing batter.
  4. Meanwhile, heat the margarine in another pan over medium-low heat and cook the eggs. Place one egg on top of each pancake then serve with a glass of milk and clementines, or other seasonal fruit.

Nutrition Facts Table

per 1 serving (440 g)

Amount

% Daily Value

Calories

360

Fat

12 g

18 %

Saturated 2.6 g
+ Trans 0.1 g

14 %

Cholesterol

230 mg

Sodium

530 mg

22 %

Carbohydrate

47 g

16 %

Fibre

4 g

15 %

Sugars

22 g

Net Carbs

43 g

Protein

20 g

Vitamin A

28 %

Vitamin C

70 %

Calcium

36 %

Iron

18 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Calcium, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D, Zinc
Good source of  :
Iron, Vitamin B6
Source of  :
Copper, Fibre, Vitamin E, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits ½
Milk and Alternatives 1
Meat and Alternatives 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (1 with rating only) 50% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Maralie L.
september 15, 2021

I’ve made 2 attempts now and have yet to get the pancakes right. When I let them sit the first time the flour sunk to the bottom. I used egg beaters the second time but it just didn’t hold together.

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