1 cup low-fat buttermilk                                           1 medium apple, diced

3/4 cup nonfat milk                                                  3/4 cup all-purpose flour

2 large eggs                                                                 3/4 cup whole-wheat four

1 tablespoon honey                                                    2 teaspoons baking powder

6 tablespoons pure maple syrup                            1/4 teaspoon salt

1/2 teaspoon baking soda


Preheat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover with plastic wrap; microwave on high until softened, about 2 minutes. In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk the buttermilk, nonfat milk, eggs and honey, then slowly add the dry ingredients, stirring until just combined. Heat a large nonstick griddle or skillet over medium heat. Spoon 1/4 cup batter onto the griddle for each pancake and sprinkle each with apple, then drizzle a little more batter over the apple. Cook until the tops are bubbly and the edges are dry, about 2 minutes. Flip and cook until golden brown. Keep the pancakes warm on a baking sheet in the oven while making the rest. Place 2 pancakes on each plate. Drizzle with the syrup.

Yield 6:

Calories per serving 230;   Fat 3 g;   Sodium 290 mg;   Carbohydrate 46 g;   Protein 8 g

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