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Servings: 1
38 g protein
67 g carbs
7 g fat
469 kcal
This recipe is a great start for my day when I need slow burning carbohydrates and protein to prevent muscle breakdown during my workout. They are tasty and simple to make.
Ingredients for Prepare servings servings with these ingredients
- 1 x small, large, medium Sweet potato, rawozPer serving 2 g protein 20g carbs 0 g fat
- 0.5 x cup Oat BranozPer serving 8 g protein 31g carbs 3 g fat
- 1 x piece Egg white beatenozPer serving 11 g protein 1g carbs 0 g fat
- 1 x tbsp Spices, cinnamon, groundozPer serving 0 g protein 6g carbs 0 g fat
- 1 x tsp Spices, nutmeg, groundozPer serving 0 g protein 1g carbs 1 g fat
- 1 x tsp Leavening agents, baking powder, low-sodiumozPer serving 0 g protein 1g carbs 0 g fat
- 1 x tsp Spices, ginger, groundozPer serving 0 g protein 1g carbs 0 g fat
- 1 x serving 1 packet Sweeteners, tabletop, sucralose, SPLENDA packetsozPer serving 0 g protein 1g carbs 0 g fat
- Oil, olive, salad or cookingozPer serving 0 g protein 0g carbs 1 g fat
- Milk, reduced fat, fluid, 2% milkfat, without added vitami..ozPer serving 0 g protein 1g carbs 0 g fat
- 1 x scoop Vanilla Protein PowderozPer serving 16 g protein 4g carbs 1 g fat
Per serving
kcal
g protein
g carbs
g fat
Instructions
- Boil sweet potatoes in water until soft and tender.
- Drain, peel and mash with fork, add egg whites and whisk together.
- Combine oat bran, whey, splenda, ginger, nutmeg and baking powder in a bowl and mix together.
- Add dry ingredients to the sweet potato mixture and mix
- Prepare a thick pancake batter by using enough milk .
- Heat a non stick pan over medium heat and spray oil.
- Pour 1 cup of batter into the pan and cook until golden brown from both sides, for about 3-4 minutes per side.
- Transfer to a serving plate and sprinkle cinnamon powder on the top, serve hot.
Nutritional Facts
per 1 serving size (unscaled)
Amount Per Serving
Calories 469 kcal
Calories from Fat 63
% Daily Values*
Total Fat 7 g
10%
Saturated Fat 0.98 g
4.08%
Polyunsaturated Fat 0.16 g
Monounsaturated Fat 0.91 g
Cholesterol 1 mg
0.4%
Sodium 11 mg
0.48%
Potassium 339 mg
Total Carbohydrate 67 g
21.61%
Dietary Fiber 4.91 g
15.34%
Sugars 2.42 g
2.69%
Protein 38 g
Vitamin A 0.67%
Vitamin C 0%
Calcium 21.1%
Iron 7.69%
* Nutritional Values are estimated and may vary
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