Recipe of the week
Goat’s cheese and spinach
pancakes
Our nutritionist says:
Shrove Tuesday (Tuesday 21st Feb) is a great time to experiment with
different pancake fillings. This one is a healthy, low-fat choice. You could
also choose smoked salmon and crème fraiche, chicken and peppers or
mozzarella, tomato and basil.
INGREDIENTS (Serves 8) Calories per pancake: 118
300ml (½ pint) skimmed or soya milk
Oil spray for frying
1 egg
125g wholemeal flour
Pinch of salt
100g goat’s cheese, crumbled
1 tsp vegetable oil
200g frozen or fresh spinach (finely chopped)
METHOD:
Make the batter by mixing the flour, egg, milk, salt and oil thoroughly with a whisk or
in a blender. Heat a large frying pan and add some spray oil. In a separate bowl, mix the
goat’s cheese and spinach. If using frozen spinach, defrost beforehand. Add 2 tbsp batter
to the hot pan and coat the base of the pan. Cook for 2-3 minutes on each side then
add a tablespoon of the spinach mix to the pancake. Fold pancake in half and heat for a
couple of minutes to melt the cheese.
Serve with a drizzle of balsamic vinegar and black pepper.
LOW
Calories
%RDA: 6%
Per serving: 118 Per 100g: 122
LOW
Saturated fat %RDA: 10%
Per serving: 2g Per 100g: 2g
LOW
Salt
%RDA: 0.1%
Per serving: 0.01 Per 100g: 0.01
MED
Fibre
Per serving: 2g
*Recommended daily allowance based on 60kg female.
LOW
Sugar
Per serving: 2g
%RDA: N/A
Per 100g: 2g
%RDA: 8%
Per 100g: 2g
© vielife Ltd 2011