Banana-Oatmeal Pancakes with Spiced Maple Syrup

from The New Mayo Clinic Cookbook:  Eating Well for Better Health 

Ingredients:

• 1/2 cup maple syrup
• 1/2 cinnamon stick
• 3 whole cloves
• 1/2 cup old-fashioned rolled oats
• 1 cup water
• 2 tablespoons firmly packed light brown sugar
• 2 tablespoons canola oil
• 1/2 cup whole wheat flour
• 1/2 cup all purpose flour
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/2 cup 1% lowfat milk
• 1/4 cup nonfat plain yogurt
• 1 banana peeled and mashed
• 1 egg lightly beaten

In a small saucepan, combine the maple syrup, cinnamon stick and cloves.  Place over medium heat and bring to a boil.  Remove from the heat and let steep for 15 minutes.  Remove the cinnamon stick and cloves with a slotted spoon.  Set the syrup aside and keep warm.

In a large microwave-safe bowl, combine the oats and water.  Microwave on high until the oats are creamy and tender, about 3 minutes.  Stir in the brown sugar and canola oil.  Set aside to cool slightly.  In a bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon.  Whisk to blend.

Add the milk, yogurt, and mashed banana to the oats and stir until well blended.  Beat in the egg.  Add the flour mixture to the oat mixture and stir just until moistened.

Place a nonstick frying pan or griddle over medium heat.  When a drop of water sizzles as it hits the pan, spoon 1/4 cup of pancake batter into the pan.  Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes.  Turn and cook until the bottom is well browned and the pancake is cooked through, 1-2 minutes longer.  Repeat with the remaining pancake batter.

Place the pancakes on warmed individual plates.  Drizzle with warm syrup and serve immediately.

Nutritional info per serving:

Calories:  268, Protein:  6g, Carbohydrates:  48g, Total Fats:  6g, Cholesterol:  36mg, Sodium:  230mg, Fiber:  3g