I'm excited to post this recipe because it's not only low fat and tastey, but also because it's a good example of how we make do with having some of the family with LPLD, and some not, and how to serve a little girl food that is super low fat, but also looks the same as what her sister is eating. No one wants to feel left out!
The key to this recipe is having a large fry pan that can also go in the oven. We use a cast iron skillet, and have burnt our hands more times than I'd like to admit after we've taken it out of the oven, since we're not used to the handle being hot! I highly recommend putting a hot pad on the handle and leaving it there so you don't forget and try to pick it up!
I've adapted the recipe from one of my favorite cookbooks, America's Test Kitchen.
The basic (adapted) recipe:
1/4 tablespoon coconut oil
3 apples, cored and sliced thin
1/4 cup packed brown sugar
1/2 teaspoon cinnamon
1/2 cup whole wheat flour
1 tablespoon white sugar
2/3 cup skim milk
3 egg whites
1 teaspoon vanilla extract
Melt the coconut oil in the skillet on your stovetop over medium heat; add the apples, sugar, and cinnamon, stir frequently, until the apples are just a little brown and soft.
In the meantime, preheat your oven to 425 degrees F and combine the flour, sugar, milk, eggs, and vanilla; whisk until there are no lumps.
When the apples are cooked as above, pour the batter right onto the apples, starting around the edge first. Bake about 18 minutes, or until the pancake is lightly browned.
Serve by flipping the whole thing out onto a big plate, and dust it lightly with powdered sugar for extra specialness.
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| Monica approved! |
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So that recipe is fine if you only have folks with LPLD to serve, but in our family, our other daughter NEEDS fat in her diet, and I enjoy a fatty breakfast sometimes, too. To meet everyone's needs, this is what I've had success with, and it's not all that much extra work! Just use a BIG skillet!
Super Adapted Recipe!
1/2 tablespoon coconut oil
5 apples, cored and sliced thin
1/2 cup packed brown sugar
1 teaspoon cinnamon
1/2 cup whole wheat flour
1 tablespoon white sugar
2/3 cup skim milk
3 egg whites
1 teaspoon vanilla extract
1/2 cup whole wheat flour
1 tablespoon white sugar
2/3 cup whole milk
2 eggs
1 teaspoon vanilla extract
Melt the coconut oil in the skillet on your stovetop over medium heat; add the apples, sugar, and cinnamon, stir frequently, until the apples are just a little brown and soft.
In the meantime, preheat your oven to 425 degrees and make the two varieties of pancake, fat free and fat full; mix in separate bowls the flour, sugar, milk, eggs, and vanilla; whisk until there are no lumps.
When the apples are cooked as above, pour the batter right onto the apples, starting around the edge first. To separate the fat free and fat full, I will either add a little food coloring to one (the girls like pink food!) or just make the pan half and half, usually the fat free side is next to the handle of the pan. Bake about 18 minutes, or until the pancake is lightly browned.
Serve by flipping the whole thing out onto a big plate, and dust it lightly with powdered sugar for extra specialness. I'll cut it right away to separate the fat free and fat full sides while I remember which is which.
I like to serve with maple syrup, but it's great on it's own, too.
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