Recipes · American · Desserts
Owl Pancake
One serving has 449 kcal and 13 g protein, and at least a fifth of a woman's daily need of phosphorus (52%), riboflavin (52%), selenium (48%), thiamin (44%), folate (29%) and manganese (28%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (224 g)
- Difficulty: Easy
- Diets: Vegetarian, Kosher
- Contains: alcohol, dairy, egg, gluten, nut
Ingredients
- 50 g Wheat flour, white, all-purpose, enriched, bleached
- 2 g Leavening agents, baking powder, low-sodium
- 5 g Sugar, white, granulated or lump
- 60 g Milk, whole
- 25 g Egg, whole, raw, fresh
- 10 g Butter, NFS
- 1 g Vanilla extract
- 20 g Banana, raw
- 20 g Blueberries, raw
- 20 g Strawberries, raw
- 10 g Almonds, unroasted
- 1 g Salt, table
Method
- Prepare the Pancake Batter: In a mixing bowl, combine the all-purpose flour (50g), baking powder (2g), sugar (5g), and salt (1g). In a separate bowl, whisk together the milk (60ml), egg (25g), melted butter (10g), and vanilla extract (1g). Pour the wet ingredients into the dry ingredients and mix until combined. Avoid overmixing; it's okay if there are a few lumps.
- Cook the Pancakes: Heat a non-stick skillet or griddle over medium heat and lightly grease with butter. Pour a portion of the batter onto the skillet to create small, round pancakes (about 8-10cm in diameter). Cook each pancake for 1-2 minutes, or until bubbles form on the surface. Flip and cook for another minute until golden brown. Repeat to make two small pancakes. Set aside to cool slightly.
- Decorate the Pancakes to Look Like Owls: Place the two pancakes on a plate. Use the banana slices (20g) to create the owl's eyes. Place a blueberry on top of each banana slice for the pupils. Use a small piece of strawberry (2g) for the owl's nose. Add sliced almonds (10g) below the eyes to form the owl’s "feathers". Place halved strawberries (15g) on each side of the pancake to represent wings. Scatter the remaining blueberries (about 15g) around the plate for decoration.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 449 kcal | 21% |
| Carbohydrates | 58.3 g | |
| Water | 131 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 12.9 g | 27% |
| Tryptophan | 0.11 g | |
| Threonine | 0.29 g | |
| Isoleucine | 0.35 g | |
| Leucine | 0.64 g | |
| Lysine | 0.35 g | |
| Methionine | 0.19 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.43 g | |
| Histidine | 0.2 g | |
| Fat | 18.2 g | |
| Monounsaturated | 6.2 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 124 mg | |
| Calcium | 217 mg | 22% |
| Copper | 0.24 mg | 27% |
| Iron | 3.4 mg | 19% |
| Magnesium | 58.5 mg | 19% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 363 mg | 52% |
| Potassium | 568 mg | 12% |
| Selenium | 26.3 µg | 48% |
| Sodium | 502 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 0.55 µg | 23% |
| Choline | 101 mg | 24% |
| Vitamin A | 136 µg | 19% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 20.5 IU | 3% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 5.4 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.