Dutch Mama

A puff of a pancake brimming with apples and berries.

from Cooking Smart for a Healthy Heart

Dutch Mama

Quick look

  • prep 15 min    cook 25 min
  • serves 4

In spite of its name, this pancake is more German than Dutch. It resembles the egg-rich German pancake, which is poured into a hot skillet and baked in the oven with sautéed apples underneath. This recipe is made with fewer whole eggs and more egg whites; cinnamon-spiced apples and strawberries end up on top. It’s just as good as the original and a whole lot better for you!

Ingredients

  • 2 tablespoons margarine
  • 3 crisp, sweet apples, peeled and sliced 1/2 inch thick
  • 1/4 cup sugar
  • 1/4 teaspoon cinnamon
  • 1/3 cup fresh orange juice
  • 1 pint strawberries, hulled and quartered
  • 3 large eggs
  • 4 egg whites
  • 1/2 cup reduced-fat milk (2%)
  • 1/2 teaspoon grated orange zest
  • 1/2 teaspoon salt
  • 1/2 cup all-purpose flour

    How to make it  40 minutes


  • 1

    Preheat oven to 425ºF. Generously coat large nonstick ovenproof skillet with nonstick cooking spray and set over medium-low heat. Melt margarine; remove 1 tablespoon and set aside. Add apples to skillet and sprinkle with 1 tablespoon sugar. Sauté until apples are browned and tender but still hold their shape, about 10 minutes.

  • 2

    Combine 2 tablespoons sugar and cinnamon; sprinkle evenly over apples and stir in orange juice. Bring to a boil, and then reduce heat and simmer until sauce is syrupy, about 2 minutes. Transfer apples to bowl and stir in strawberries.

  • 3

    Wipe out skillet and put in oven to keep hot. Whisk eggs, egg whites, milk, remaining sugar, orange zest, and salt in medium bowl until combined. Sift in flour and whisk batter until smooth, and then whisk in reserved margarine.

  • 4

    Remove skillet from oven and coat with cooking spray. Pour in batter. Return to oven and bake until pancake is high and puffy, about 10 minutes. Remove from oven and top with fruit; serve quickly.

Healthy Cooking Tip

A hot skillet is the secret of a high-puffed pancake. While mixing the batter, heat the skillet in the hot oven. Bake and eat quickly. If you like, you can make the fruit ahead and let it stand at room temperature for up to 2 hours.

Health Hint
Strawberries are a good source of the important antioxidant vitamin C, which may help prevent some cancers. Recent research also indicates that vitamin C may raise the level of HDLs (the “good” cholesterol), which helps in removing artery-clogging deposits. The water-soluble fiber from the apples helps lower cholesterol in the body, thus also reducing the risk of heart disease.

FACTOID:

In Latin, the word for pancake was crispus, which means curly or wavy. In France, the pancake used to be called a galette crêpe. traditionally, pancakes were served during Candlemas and Shrove Tuesday to celebrate renewal, family life, hopes for good fortune, and future happiness. It is a French custom to touch the frying pan’s handle, and make a wish while flipping the pancake, while holding a coin in your hand.

Nutritional Information(per serving)

  • Calories: 335
  • Fat: 11g
  • Saturated Fat: 3g
  • Cholesterol: 162mg
  • Sodium: 476mg
  • Carbs: 50g
  • Protein: 12g
  • Fiber: 4g

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