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Strawberry Dream Pancakes


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This meal tastes and look like it contains a lot of calories, but it doesn’t. Thanks to fat-free ingredients, the creamy rich topping contributes well under 100 calories. The strawberries up the nutrition, as does the whole wheat flour, providing a satisfying breakfast that doesn’t look like diet food.



  • 4 1/2 ounces (130 g) fat-free frozen whipped topping, thawed
  • 1/3 cup (77 g) fat-free sour cream
  • 16 ounces (455 g) frozen strawberries, thawed


  • 2 cups (240 g) whole wheat pastry flour
  • 1/4 cup (50 g) sugar
  • 2 tablespoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 cup (120 ml) egg substitute
  • 1 1/2, cups (355 ml) skim milk
  • 8 ounces (225 g) fat-free sour cream
  • 2 tablespoons (28 ml) canola oil


Thoroughly drain strawberries. Chop 1/2 cup (64 g) drained strawberries; reserve remainder for topping. Combine reserved strawberries, whipped topping, and 1/3 cup (77 g) sour cream.

Set aside. In a medium bowl, mix flour, sugar, baking powder, and baking soda. In another medium bowl, mix egg substitute, skim milk, sour cream, and oil. Add to flour mixture. Add 1/2 cup (64 g) chopped strawberries. Stir only until combined; the batter will still be lumpy.

Preheat griddle. Brush preheated griddle with oil. Using 1/4 cup (55 g) batter for each pancake, cook over medium-high heat 2 to 3 minutes or until underside is golden brown and surface is bubbly. Turn and cook 2 to 3 minutes more or until other side is golden brown.

Keep warm. Place a pancake on each of 6 serving plates. Spread with about 1/3 cup (85 g) of topping. Place remaining pancakes on top. Garnish with an additional dollop of topping and a fresh strawberry if desired.

Nutrition Detail

  • 2334 Calories (34% from Fat, 12% from Protein, 54% from Carb)
  • 78 g Protein
  • 90 g Total Fat
  • 42 g Unsaturated Fat
  • 30 g Monounsaturated Fat
  • 12 g Polyunsaturated Fat
  • 330 g Carb
  • 36 g Fiber
  • 120 g Sugar
  • 2454 mg Phosphorus
  • 2712 mg Calcium
  • 4164 mg Sodium
  • 3186 mg Potassium
  • 2514 IU Vitamin A
  • 534 mg ATE Vitamin E
  • 270 mg Vitamin C
  • 132 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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1 g (0.05 oz) Increment Measure Accuracy Scale

Measure up to 5000 g (11 lb, 250 oz) precisely. Select your preferred units (and convert units) to follow recipes more conveniently. It has easily read measurements on the backlit LCD display. Built with 304 food-grade, stainless steel for food safety.

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*At the time of publishing, the price was $9.99.

To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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