• med fat 3.08g 3.08%
  • low sat fat 0.62g 0.62%
  • med salt 167.60mg 0.17%
  • med sugar 5.52g 5.52%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Sift flour and sugar into bowl. Return husks to bowl.
  2. Gradually stir in combined milks and egg to make a smooth batter. Gently fold in blackberries. Allow mixture to stand for approximately 15 minutes to thicken.
  3. Spray a non-stick frypan with canola oil spray. Pour 1/3 cup pancake mixture into the heated pan. Cook over a medium heat. When bubbles appear, turn the pancake. Cook until golden. Remove from pan and keep warm. Repeat with remaining mixture.
  4. To serve, dust each pancake with icing sugar. Serve plain or with reduced fat fruit yoghurt, honey, maple syrup or Orange and grapefruit salsa.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
286.70g
100.00g
Energy (kJ)
1597.45kJ
557.19kJ
Protein (g)
14.57g
5.08g
Total fat (g)
8.83g
3.08g
- Saturated fat (g)
1.78g
0.62g
- Polyunsaturated fat (g)
2.08g
0.73g
- Monounsaturated fat (g)
3.85g
1.34g
Cholesterol (mg)
53.70mg
18.73mg
Carbohydrate-available (g)
53.83g
18.78g
CarbohydrateSE (g)
53.83g
18.78g
- Sugars (g)
15.83g
5.52g
Water (g)
193.41g
67.46g
Dietary fibre (g)
13.56g
4.73g
Thiamin (mg)
0.31mg
0.11mg
Riboflavin (mg)
0.41mg
0.14mg
Niacin (mg)
3.92mg
1.37mg
Niacin equivalents (mg)
6.80mg
2.37mg
Vitamin C (mg)
41.18mg
14.36mg
Total folate (ug)
87.93ug
30.67ug
Total vitamin A equivalents (ug)
88.68ug
30.93ug
Retinol (ug)
31.70ug
11.06ug
Beta carotene equivalents (ug)
344.00ug
119.99ug
Sodium (mg)
480.52mg
167.60mg
Potassium (mg)
519.04mg
181.04mg
Magnesium (mg)
110.29mg
38.47mg
Calcium (mg)
212.76mg
74.21mg
Phosphorus (mg)
711.53mg
248.18mg
Iron (mg)
2.61mg
0.91mg
Zinc (mg)
1.60mg
0.56mg

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This page has been produced in consultation with and approved by: Heart Foundation

Last updated:

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