• 1/2 cup whole-wheat pastry flour (see Source)
• 1/4 cup plus 2 tablespoons all-purpose flour
• 1 teaspoon sugar
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon freshly grated nutmeg
• 3/4 cup part-skim ricotta cheese
• 1 large egg
• 1 large egg white
• 1/2 cup nonfat buttermilk (see Tips)
• 1 teaspoon freshly grated lemon zest
• 1 tablespoon lemon juice
• 2 teaspoons canola oil, divided
• 3/4 cup fresh or frozen (not thawed) blueberries

Preparation

1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth.
2. Stir the dry ingredients into the wet ingredients until just combined.
3. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.
4. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes.
5. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.

Tips

No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.

Source: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Sources include King Arthur Flour, (800) 827-6836, www.bakerscatalogue.com, and Bob’s Red Mill, (800) 349-2173, www.bobsredmill.com.

Recipe Nutrition:

Per serving: 237 calories; 8 g fat (3 g saturated fat, 3 g mono unsaturated fat); 68 mg cholesterol; 30 g carbohydrates; 12 g protein; 3 g fiber; 334 mg sodium; 135 mg potassium

Nutrition Bonus: Selenium (24% daily value), Calcium (16% dv)

2 Carbohydrate Servings

Exchanges: 2 starch, 1 medium-fat meat

Contributed by: EatingWell.com