Dinner pancakes with bean and tomato salsa
Enjoying pancakes for dinner is a fun way to get involved. Tuck the salsa inside and roll them up for a fun pancake taco night.
This recipe has been adapted to include Health Canada’s safe recipe style guide.
211 cal
Serves 8
Prep time
0h 20m
Cook time
0h 15m
Total time
0h 35m
Ingredients
Directions
-
Step 1
Wash hands with soap and warm water for at least 20 seconds. Wash all surfaces and equipment used for food preparation. Gently rinse zucchini, canned black beans, tomato, green onion and garlic clove under cool running water before preparing these ingredients. -
Step 2
Bean and tomato salsa: In a bowl, stir together beans, tomato, onion and garlic. Add pepper to taste and stir to combine; set aside. -
Step 3
In a large bowl, whisk together all purpose and whole wheat flours, cornmeal, baking powder and soda; set aside. -
Step 4
In another bowl, whisk together buttermilk, egg and oil. Pour over the flour mixture and whisk until combined but still slightly lumpy. Stir in cheese and zucchini. -
Step 5
Spray a large nonstick skillet or griddle with some cooking spray and place over medium high heat. Pour batter using ¼ cup (50 mL) measure and spread out slightly to form pancakes. Cook until bubbles begin to appear on top, about 3 minutes. Flip over and cook until golden brown, about 1 minute. Remove to plate and repeat with remaining batter.
Serve topped with salsa. -
Step 6
Serve topped with salsa. -
Step 7
Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location.
Nutritional information
Nutritional info per serving (1 of 8)
- Calories
- 211
- Protein
- 10 g
- Sodium
- 328 mg
- Potassium
- 294 mg
- Total fat
- 2 g
- Saturated fat
- 2 g
- Cholesterol
- 31 mg
- Carbohydrates
- 28 g
- Fibre
- 3 g
- Sugars
- 4 g
- Added sugars
- 0 g
Developed by Emily Richards, P.H. EC. © 2014 The Heart and Stroke Foundation
