Diabetes Recipes: Savoury pancake bites

These savoury pancake bites make a great alternative to sweet pancakes and are ideal for breakfast, lunch or dinner. 

Makes 32 pancake bites

• 250 g sun-dried tomatoes (1 c)
• 400 mL fat-free or low-fat milk (1 ¾ c)
• 1 extra large egg
• 5 mL olive oil (1 tsp)
• 90 g plain flour (¾ c)
• 5 g baking powder (1 tsp)
• 1.25 g salt (¼ tsp)
• 60 g oat bran (4 tbsp)
• pinch of mustard powder
• pinch of cayenne pepper

1. 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.
2. In a deep bowl, mix the egg and oil.
3. In a separate bowl, sift the flour, baking powder and salt and stir in the oat bran.
4. Add the dry ingredients and remaining milk to the egg mixture. Beat with an electric (or hand) mixer until lump-free.
5. Purée the tomatoes and add to the batter. Stir until well mixed. If needed, add water, about 60 mL (4 tbsp), to achieve the consistency of syrup.
6. Preheat a non-stick skillet and “fake fry” pancakes (see below) using about 60 mL (4 tbsp) of batter per pancake - about 150 mm (6 in) in diameter.
7. 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.
8. 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.

• 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.

Nutritional values per serving

Energy: 41kcal, protein: 3g, fat: 1g, carbohydrate: 5g, cholesterol: 11mg, fibre: 0g, salt: 177mg

Remember to discuss any changes to your diet with your healthcare professional.

* The nutritional values for each recipe are estimates only and may vary depending on brand of ingredients used and natural biological variations in the composition of natural foods.

Sources:

1. Recipe and picture taken from the low GI, low fat recipe book by registered dietitians Gabi Steenkamp and Liesbet Delport, Eating for Sustained Energy 1 (Tafelberg).

_{Before making any changes to your lifestyle or medication, please speak to your healthcare professional to check that it is suitable for you.}

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