What? First of all, turkey is boring. Secondly, pancakes are not supposed to be even remotely healthy, right?
This morning, I really wanted pancakes. I really, really, really wanted pancakes. But I try not to completely waste an entire meal on something without much nutritional content whatsoever. I have read The Paleo Diet and Wheat Belly, and it generally speaks to my sensibilities about the best way to eat a lot – which I like – and not gain weight.
So, how can I feel the “fun” of pancakes, with at least some healthy parts? Turkey pancakes.
Turkey is great because…
- High protein, low saturated fat;
- High in vitamin b, zinc, and potassium; and most importantly,
- “Turkey is a very good source of the trace mineral, selenium. Selenium is of fundamental importance to human health. It is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer have suggested a strong inverse correlation between selenium intake and cancer incidence” – so says DieselTurkey.
What else shall I put in turkey pancakes? Spinach is always my go-to, when I’m not sure. It tastes great, and has TONS of vitamin A, along with vitamin C, magnesium, iron, B-6, and calcium. What else could you want?
So here’s the recipe. I accidentally ate it before getting a photo. Will try to do better next time.
- 4oz. ground turkey
- 1/4 c. diced onions
- 2 Tbsp. garlic
- 1 tsp. dijon mustard
- 1/2 tsp. cayenne
- 1 tsp. paprika
- 1 tsp. maple syrup
- salt & pepper
Cook all that in a non-stick pan (that you can use for the pancakes – I hate cleaning multiple pans) until the turkey is cooked and yummy. Take it out of the pan and set it aside.
- 1/2 c. flour
- 1/2 tsp. baking soda
- 1/2 tsp cumin
- 1 tsp ground ginger
- 1 tsp brown sugar
- 1 Tbsp. olive oil
- egg white from 1 egg
- 1/4 c. greek yogurt
- 1/4 (ish) c. water
Sift the dry ingredients together, then add oil, egg, and yogurt. Slowly adding water, whisk until blended.
Put a tiny bit of olive oil in your pan and get it hot. Pour 1/4 c. of batter into the pan, then drop turkey on top of pancake batter. Throw a couple of baby spinach leaves on top of turkey onto pancake, and push them into pancake so it sticks. Flip when ready. Put finished pancakes on a bed of spinach. Drizzle it with just a bit of PURE maple syrup.
I put this all in MyFitnessPal, and this is what I get, per serving:
- 415 calories
- 23g protein
- 37g carbs
- 91% vitamin A
- 21% calcium
- 25% iron
Not too shabby for a pancake breakfast.