Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.3% of RDA
• Calories: 7.1% of RDA
• Carbs: 4.6% of RDA
• Fat (total lipid): 13.2% of RDA
• Fiber: 3.3% of RDA
• Fructose: 0.0% of RDA
• Protein: 8.3% of RDA
• Sodium: 3.4% of RDA
• Sugar: 5.3% of RDA
• Vitamin A (IU): 9.9% of RDA
• Vitamin B6: 18.9% of RDA
• Vitamin C: 0.0% of RDA
• Iron: 3.3% of RDA
• Magnesium: 4.8% of RDA
• Manganese: 1.1% of RDA
• Niacin: 12.7% of RDA
• Potassium: 3.2% of RDA
• Zinc: 4.5% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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Pre-Heating Is Key
Turn the oven onto 400 degrees and put the cast iron pan into the oven. Allow the pan (and oven) to get very, very hot. This recipe simply doesn't work if the oven and pan aren't hot enough.
In a blender, combine the eggs, milk, and flour. Let this sit for ~20 minutes to come down closer to room temperature before you use it.
Cooking the Pancake
When the oven and skillet are wicked hot, take the skillet out and drop the butter into the pan, swirling it around to coat the bottom and sides. The butter will brown on it's own.
Pour the batter into the pan and put it back into the oven.
You'll know it's done when the top is a golden brown and, fingers crossed, it has risen to be all puffy.
NOTES, TIPS, TRICKS, HINTS, ETC:
The standard mix is: 1/2 cup flour, 1/2 cup milk, and 2 eggs (though personally I prefer one egg and one egg white).
Alternate #1: 3/4 cup flour, 3/4 cup milk, and 3 eggs. This one comes out too "eggy", though it is a bit fluffier.
Alternate #2: 1 cup flour, 1 cup milk, 2 eggs, and 1 egg white. This one came out looking like a beret. It tasted fine, but it didn't have as much texture as the other pancakes, and it was also a bit "eggy" on the bottom.
Alternate #3: 3/4 cup flour, 3/4 cup milk, 1 egg, 1 egg white, 1 partial egg white. I've made this one twice and it's turned out great (meaning it has the crispy upper crust and the softer, fluffier middle and the taste is prefect).
Alternate #4: 1 cup flour, 1 cup milk, 1 egg, and 2 egg whites. This one came out very fluffy with a really crusty ridge around it, like a wave cresting. Favor was great. Kids said it tasted really good.
If you want to make individual mystery pancakes, switch to using two 8" cast iron pans. In this case, each needs 3/4 TBSP of melted butter, browned in each pan. For the mixture, use 1 egg, 2 egg whites, 1/2 cup milk, and 1/2 cup flour for each pan.
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
This recipe has the following nutrient totals:
Protein 9.32 g
Carbohydrates 12.6 g
Iron 0.66 mg
Fiber 0.91 g
Calcium 32.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.