Orange-Buttermilk Pancakes

Serves 2 / Substituting rich-tasting, low-fat buttermilk for whole milk and butter is an easy way to reduce cholesterol and fat intake. This recipe also uses whole-grain pastry flour, which adds fiber and protein. Make and refrigerate the batter the night before to save time during the morning rush.

1/3 cup whole-wheat pastry flour
2 tablespoons all-purpose flour
1-1/2 tablespoons sugar
1/2 teaspoon baking powder
2 egg whites
2/3 cup low-fat buttermilk
1 tablespoon canola spread, melted
1/2 tablespoon orange extract
1/2 teaspoon vanilla extract
1 tablespoon freshly grated orange peel, or 2 teaspoons dried
Butter-flavored cooking spray
Fresh fruit, orange marmalade, or maple syrup (optional)

1. Sift together flours, sugar, and baking powder; set aside. In a medium mixing bowl, lightly beat egg whites. Add buttermilk, melted canola spread, extracts, and orange peel. Beat until combined. Add to sifted ingredients and beat.
2. Coat a large nonstick frying pan with cooking spray and place over medium heat. Spoon approximately 1/4 cup batter into pan for each pancake. Cook until top appears bubbly and bottom is golden brown. Flip and cook until other side is golden brown.
3. Serve topped with fresh fruit, marmalade, or maple syrup, if desired.

PER SERVING: 242 cal, 24% fat cal, 6g fat, 1g sat fat, 5mg chol, 10g protein, 36g carb, 3g fiber, 248mg sodium