Fluffy souffle-like pancake rich in protein and carbs (low in fat and no cholesterol). This breakfast is a great pre-workout fuel for runners or cyclists.
1 Granny Smith apple, peeled and diced
1/2 c frozen blueberries
1 tsp cinnamon
1 tsp turbinado sugar
1 tsp lemon juice (optional)
Non stick spray
1/2 C Bisquick
1/4 c plain non fat yogurt
2 scoops Vanilla Muscle Milk OR
1/4 c. soy protein powder + 1 Tbsp. turbinado sugar + 1 tsp vanilla extract
3/4 C. Egg beaters (or similar egg substitute)
1/4 c. soy milk
No nutrition information available
Combine Bisquick, Muscle Milk, yogurt, soy milk, and Egg beaters in a blender and blend for 1 minute. Let rest for 5 minutes, while you prepare the fruit. Mix tubinado sugar and cinnamon in a small bowl. Spray a large oven-safe saute pan with nonstick spray, put apples and blueberries in with lemon juice, sprinkle with half of the sugar and cinnamon.
Saute until the fruit is bubbly (about 5 min). Pour the batter from the blender into the saute pan evenly covering the fruit and sprinkle with the rest of the cinnamon sugar on top of the batter. Cook for about 5-7 minutes or until the top begins to bubble.
Turn on the oven broiler to High. Place saute pan under the broiler on rack in mid position in the oven(about 8"). Cook until the top of the pancake is brown (about 7 min). Remove the pan from the oven (use mitts), slice the pancake into wedges and serve with maple syrup or agave nectar, or extra fruit.