Savoury pancake bites
These savoury pancake bites make a great alternative to sweet pancakes and are ideal for breakfast, lunch or dinner.
Makes 32 pancakes bites
Per serving: • energy 41 kcal • protein 3g • fat 1g • carbohydrate 5g • fibre 0g • cholesterol 11mg • sodium 177mg
- 50g sun-dried tomatoes (1 c)
- 400ml fat-free or low-fat milk (1 3/4 c)
- 1 extra large egg
- 5ml olive oil (1 tsp)
- 90g plain flour (3/4 c)
- 5g baking powder (1 tsp)
- 1.25g salt (1/4 tsp)
- 60g oat bran (4 tbsp)
- pinch of mustard powder
- pinch of cayenne pepper
How to make it:
- In a glass bowl, combine the sun-dried tomatoes and half of the milk. Microwave on high for 3 minutes to soften the tomato. Set aside.
- In a deep bowl, mix the egg and oil.
- In a separate bowl, sift the flour, baking powder and salt and stir in the oat bran.
- Add the dry ingredients and remaining milk to the egg mixture. Beat with an electric (or hand) mixer until lump-free.
- Purée the tomatoes and add to the batter. Stir until well mixed. If needed, add water, about 60 ml (4 T), to achieve the consistency of syrup.
- Preheat a non-stick skillet and “fake fry” pancakes (see below) using about 60 ml (4 T) of batter per pancake - about 150 mm (6 in) in diameter.
- Place the pancakes on a plate, spread with filling and then roll up like a Swiss roll. Cut into four evenly-sized mini rolls and secure with a toothpick.
- Arrange on a serving platter and serve as snacks with drinks or on a buffet.
To “fake fry” the pancakes, heat good-quality oil in a skillet until hot, but not smoking. Swirl pan until oil covers the bottom completely. Pour out excess oil. Now “fake-fry” the pancakes in the remaining oil.
Savoury filling suggestions:
- Combine fat-free cottage cheese with several small slices of shaved cold meats and sprinkle with freshly chopped herbs.
- Combine fat free cottage cheese with smoked salmon and sprinkle with chopped chives and capers.
- Mix finely grated low-fat cheese into any savory spread.
- Finely chop olives and mix into flavored low-fat cottage cheese. Top with a layer of fresh basil leaves.
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Recipe and picture from the low GI, low fat recipe book by registered dietitians Gabi Steenkamp and Jeske Wellmann, Snacks and Treats for Sustained Energy (Tafelberg).