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30 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
whole milk
butter
gluten-free
(?)
Has gluten from:
white flour
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
egg (large)
whole milk
butter
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
whole milk
white flour
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
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.
 
MACROS
Carbohydrate
12.6
g
Calories
142
 
Fiber
0.912
g
Iron
0.660
mg
Protein
9.32
g
Sodium
50.9
mg
Sugars
1.97
g
Fat (total lipid)
8.08
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
whole
+
-
 
 
1/2
cups
+
-
 
 
1/2
cups
+
-
 
 
2
tbsp
+
-
 
 
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PREPARATION
Pre-Heating Is Key
1.
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.
2.
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
3.
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.
4.
Pour the batter into the pan and put it back into the oven.
5.
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:
1.
The standard mix is: 1/2 cup flour, 1/2 cup milk, and 2 eggs.
2.
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.
3.
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.
4.
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).
5.
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.
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.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 142
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.
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