Highfibersouthbeachpancakes Recipes

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SOUTH BEACH OATMEAL PANCAKE



South Beach Oatmeal Pancake image

This big pancake can be eaten during Phase II of the diet and is very filling. You can use a low sugar syrup if you would like; I prefer it with just a few spritzes of trans free margarine spray and a few sprinkles of Splenda. This recipe is courtesy of The South Beach Diet book.

Provided by TheDancingCook

Categories     Breakfast

Time 10m

Yield 2 serving(s)

Number Of Ingredients 6

4 egg whites
1/4 cup low fat cottage cheese (tofu can be used) or 1/4 cup fat-free cottage cheese (tofu can be used)
1/2 cup old-fashioned oatmeal, uncooked
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1/4 teaspoon nutmeg

Steps:

  • In a blender or a food processor, blend together all ingredients until smooth.
  • Spray a medium sized skillet with cooking spray and set heat to medium.
  • Add the pancake batter to skillet and cook until sides are lightly browned.
  • Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.

Nutrition Facts : Calories 143.8, Fat 2.2, SaturatedFat 0.6, Cholesterol 2.8, Sodium 204.3, Carbohydrate 15.9, Fiber 2.3, Sugar 2.1, Protein 13.2

EASY HIGH-FIBER PANCAKES



Easy High-Fiber Pancakes image

This short stack was made with 1/3 cup scoops. Top pancakes with butter, maple syrup, and/or powdered sugar. If storing in the freezer, cut pancake-sized sheets of waxed paper or parchment paper to separate. Store pancakes in a freezer bag.

Provided by Teacher Creature

Categories     Breakfast and Brunch     Pancake Recipes

Time 20m

Yield 6

Number Of Ingredients 11

1 ½ cups all-purpose baking mix (such as Bisquick®)
¼ cup bran meal
¼ cup white sugar
2 tablespoons ground flax seeds
1 tablespoon chia seeds
2 teaspoons baking powder
1 cup milk
2 large eggs
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 tablespoon butter, or as needed

Steps:

  • Whisk baking mix, bran meal, sugar, flax seeds, chia seeds, and baking powder in a large bowl until well mixed.
  • Whisk milk, eggs, oil, and vanilla extract in a separate bowl until well combined.
  • Make a well in the center of the baking mix mixture; add egg mixture 1 tablespoon at a time, whisking well after each addition, until batter takes 1 to 2 seconds to fall off the whisk.
  • Heat a griddle over medium-high heat. Grease with butter. Drop batter by large spoonfuls onto the griddle about 4 inches apart and cook until bubbles form and the edges are dry, 3 to 4 minutes. Flip gently and cook until browned on the other side, 2 to 3 minutes. Repeat with remaining batter.

Nutrition Facts : Calories 280.9 calories, Carbohydrate 32.7 g, Cholesterol 70.3 mg, Fat 14.9 g, Fiber 3.3 g, Protein 6.9 g, SaturatedFat 4.2 g, Sodium 594.4 mg, Sugar 11 g

HIGH FIBER SOUTH BEACH PANCAKES



High Fiber South Beach Pancakes image

I combined a few recipes to make the beast tasting version of pancakes, suitable for Phase 1 and beyond.

Provided by nanopanko

Categories     Breakfast

Time 6m

Yield 4 pancakes, 1 serving(s)

Number Of Ingredients 7

2 eggs
3 tablespoons ground flax seeds
1 teaspoon vanilla
1/4 teaspoon cinnamon
1 teaspoon baking powder
2 tablespoons fat-free cottage cheese (whatever you have on hand, I've used all with success) or 2 tablespoons cream cheese (whatever you have on hand, I've used all with success)
1 tablespoon artificial sweetener

Steps:

  • Blend all in blender, cook on skillet/fry pan as you would pancakes. Top w/Smart Balance Spread and Sugar-Free Syrup.

Nutrition Facts : Calories 326.4, Fat 22.6, SaturatedFat 6.3, Cholesterol 438.1, Sodium 534.7, Carbohydrate 9.8, Fiber 6, Sugar 1.7, Protein 19.8

BUCKWHEAT PANCAKES (SOUTH BEACH - PHASE 2)



Buckwheat Pancakes (South Beach - Phase 2) image

Missing your morning pancakes? Try a healthy alternative that's just as tasty and easy to make. Approved for Phase 2 and beyond. Makes 4 servings of 3 pancakes per person (12 pancakes). From The South Beach Diet on line site.

Provided by dojemi

Categories     Breakfast

Time 15m

Yield 12 serving(s)

Number Of Ingredients 7

1 cup buckwheat flour
1 cup whole wheat flour
1 egg, beaten
1 tablespoon baking powder
2 cups water
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract

Steps:

  • In a medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour, egg, and baking powder, mixing until evenly blended.
  • Add the water, applesauce, and vanilla extract, and stir until only small lumps remain.
  • Heat a large nonstick skillet coated with cooking spray over medium heat.
  • Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned.
  • Turn and cook for 1 to 2 minutes longer, or until golden brown.
  • Remove to a plate and keep warm.

SOUTH BEACH DIET OATMEAL PANCAKES



South Beach Diet Oatmeal Pancakes image

Make and share this South Beach Diet Oatmeal Pancakes recipe from Food.com.

Provided by papergoddess

Categories     Breakfast

Time 45m

Yield 12 pancakes

Number Of Ingredients 9

1 1/4 cups rolled oats
2 cups nonfat milk
1 eggs or 1/4 cup Egg Beaters egg substitute
1/2 cup whole wheat flour
1/4 cup toasted wheat germ
1 tablespoon baking powder
2 teaspoons Splenda sugar substitute
2 teaspoons canola oil
1/2 teaspoon salt

Steps:

  • In a medium bowl, combine oats and milk and allow to stand for 10 minutes.
  • (You can also process this in a blender for a smoother consistency).
  • Stir in egg, flour, wheat germ, baking powder, sugar substitute, oil, and salt.
  • Whisk until smooth.
  • Let batter stand for 30 minutes in the refrigerator.
  • Heat a large non-stick skillet or griddle; spray with cooking spray.
  • Pour batter by 1/4 cupfuls onto skillet or griddle; cook until the top starts to bubble and the bottom is browned.
  • Turn and cook another 1-2 minutes.

Nutrition Facts : Calories 85.3, Fat 2.1, SaturatedFat 0.4, Cholesterol 16.3, Sodium 211.6, Carbohydrate 13.1, Fiber 1.7, Sugar 2.4, Protein 4.2

SOUTH BEACH "PANCAKES"



South Beach

I have a huge craving for pancakes in the morning and when you're "beaching" it they are totally out. I found this on a chat site and tweaked it a bit. It sounds odd until you try it.

Provided by Jenti

Categories     Breakfast

Time 15m

Yield 1-2 serving(s)

Number Of Ingredients 6

2 eggs
2 tablespoons ricotta cheese or 2 tablespoons fat-free cottage cheese
1 teaspoon vanilla
0.5 (1 g) package artificial sweetener
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg

Steps:

  • Add all ingredients together and mix well using a hand blender or regular blender.
  • Spray an 8" or 10" skillet with nonstick and heat over med-low heat. Pour half of the batter into skillet and cover with lid until the pancake top is set (3-4 min.). Flip gently and cook other side another minute.
  • Turn out on a plate and repeat with the other half of batter, making sure to re-spray the pan.
  • Serve with sugar-free syrup.
  • This is easily changed to make a savory instead of sweet pancake. Just by changing a few spices and serve them with salsa or other toppings to suit your taste can make this an anytime meal.

Nutrition Facts : Calories 213.5, Fat 13.9, SaturatedFat 5.6, Cholesterol 438.1, Sodium 165.4, Carbohydrate 2.8, Fiber 0.4, Sugar 1.5, Protein 15.9

QUICKEST SOUTH BEACH BREAKFAST



Quickest South Beach Breakfast image

I needed a quick, fresh, easy breakfast before I go to work. I did not like the South Beach cookbooks idea of making a bunch of egg muffins and freezing them. This can be changed a million ways - using different veggies, adding salsa...

Provided by Boonyas mom

Categories     Breakfast

Time 6m

Yield 1 serving(s)

Number Of Ingredients 4

1 cup chopped Baby Spinach
1/4 cup egg white (I use the pre-packaged ones)
1/4 cup shredded reduced-fat cheese (can use fat free but I need some flavor)
I Can't Believe It's Not Butter! Spray

Steps:

  • Spray microwave safe dish with butter spray.
  • Put spinach in dish.
  • Put cheese on top.
  • Pour in egg whites.
  • Microwave for 2 minutes - whites will start to puff up.
  • Take out dish and stir.
  • Microwave another minute - cook until looks dry on top.

Nutrition Facts : Calories 38.5, Fat 0.2, Sodium 124.5, Carbohydrate 1.5, Fiber 0.7, Sugar 0.6, Protein 7.5

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