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FLAP JACKS I hope you like the recipe.

Sunday, March 17, 2013

I am putting the first Flap jack recipe here it is the basic Oat BRAN and Eggs

Single breakfast serving.

1 BANANA, fresh ( EXTRA RIPE, I prefer gives more flavor )

3 Tbs. EGG- WHITE (boxed Daily Chef or other)

1 Egg-land's Best LARGE EGG

1 Tbs FlAX- SEED MEAL (ground flax)

1/4 cup OAT BRAN organic

25 RAISINS (1Tbs)

8 Ghirardelli 60% cacao CHOCOLATE CHIPS (Optional)

Preparation-2 minutes COOKS in 5 minutes

1. Oil or Spray small skillet.(9 inch works well)

2. Mash peeled ripe BANANA, add EGG-WHITE, EGG and GROUND FLAX SEED.
Stir well to combine.

4. Put Skillet on high heat.(Stay close)

5. Add OAT BRAN and RAISINS. Mix well.

6. Pour all of the mix quickly in to hot pan and turn down to medium high.
Cook like pancakes. When it looks set on top After 2- 3 minutes.
Shake the skillet to release the bottom of FLAP-JACK. Peak beneath. It should be golden brown or to your liking. Check the top is firm for turning. Using a spatula flip to cook other side.

7. Add 8 Large choc chips (track if you top with anything else.Adding the chocolate as soon as it is flipped melts them. I spread them around the edges. They look shiny.
I plate them and spread the chips with the back of a teaspoon.
Cut in to wedges and serve, we like the chocolate topper.

Track your own preferences.

We use the Large choc chips Ghirardelli highest cacao we can get is 60%, the higher the better. 5 CALORIES PER CHIP.

CALORIES- 320, CARBS- 45, FAT- 15, PROTEIN- 19

All of these items I found in the tracker.
It is easy to reduce the numbers.

I have used 6 Tbs egg whites from boxed egg whites. I like to use just the one whole egg and the boxed egg white.

You can also add 2 Tbs of water instead ONE of the egg whites.
It takes longer to cook and I like the extra protein.

If you Don't add raisins and choc chips you will reduce 80 calories (add some vanilla extract)

Photos of the above in my recipe.

Basic ingredients.

Preparing the MIx my small pan 9 inches

Cooking in pan or griddle.

I do use a lid it cooks faster.

Tun with Spatula when the bottom releases and is golden brown

I add the Choc chips while the bottom cooks browns.

Spread the chocolate around.

Cut it in wedges and eat

I hope you like the chocolate topped Flap Jack 'Pat in Maine. DH and I love them.If anyone makes them let me know. I would appreciate an honest comment . I hope the pictures are acceptable.
Pat in Maine
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