This is fun to say, and even more fun to eat. Best of all, it’s incredibly healthy. The preserved lemon isn’t traditional, but it adds a little burst of sunshine in every bite. and it really works here.
When I first decided to make a light pancake, I did what I always do: I searched on-line. The first thing I found was a recipe that used oats, bananas, and milk. This created something that looked like a pancake, but was spongy and somewhat crunchy because of the oats. Even worse, it was much heavier than what I came up with here: 3 points for 2 “pancakes”, which isn’t terrible, but also not as good as these babies. I spent the first 3 paragraphs of the post on those oat cakes just explaining what they were, since I didn’t really consider them to be pancakes.
Then, I decided to start over.
I did see recipes that used eggs in what looked like a huge proportion: 2 whole eggs for each banana?? No wonder one reviewer remarked that the pancakes tasted like “banana omelets”. So, I decided to try again, but take out the thing that makes eggs taste “eggy” in a recipe: the yolk. I then went an extra step by whipping the egg whites into a froth to add air to the batter.
Finally, one thing I missed in the oat cakes was a total lack of crispness. No matter how long I cooked those, they never got crisp. I know, the first thing you do with pancakes is smother them with syrup, but I want them to be somewhat firm on the surface so they don’t turn into a pile of mush. So, I added a small amount of flour to these. This is the only source of points in the recipe, so you could try excluding it if you like. But, they’re only 43 calories this way (compared to about 65 for a regular pancake), and they really do feel like a regular pancake.
Wait…there’s more. Some recipes show vanilla extract and sweetener as optional ingredients. I feel that they’re essential. Otherwise, you’ll have a tasteless pancake. Again, I know they you’re going to have them swimming in syrup anyway. But, if you have tasteless pancakes, you might as well just pour the syrup on a plate and eat it that way. You will notice the difference.
Just because I’m limiting my calories doesn’t mean I’m limiting how good my food tastes. I had my first deep fried egg in Detroit on my birthday 2 years ago, and it blew me away. I’ve made a deep fried egg before, and it works out to four points per egg.
I wanted to see if I could duplicate it in the air fryer. It was tricky, but here’s how I did it. My only regret is that there wasn’t a runny yolk. I’m not sure if it’s possible to keep the yolk runny – which is why a poached the egg instead of hard boiling it – but I’m going to keep trying until I see if it’s possible. The result was delicious, with a nice crispy exterior.
Nutritional info was calculated based on the breadcrumbs, flour, and egg yolk that was actually needed to make the egg. After subtracting the flower, breadcrumbs, and egg yolk that remained, each air fried egg is 125 calories.
This one was about as close to sorcery as anything I’ve ever made. While gumbo technically can be made without a roux, it just isn’t the same. After visiting New Orleans last year, asking a lot of people, and trying a lot of gumbo, I’m convinced of that.
A roux consists of flour and oil: that’s where all the points come from here. I used 2 ounces of canola oil and 1/2 cup of flour (half of what I used before joining Weight Watchers). The rest of the thickening came from okra.
I ground my own lean chicken breast and seasoned it to make a chicken andouille sausage. This is really good by itself, so I saved some for other meals.
I also made my own stock from the shrimp shells; this is a big 0 because it was just vegetables, seasoning, and water.
The rest consists of bell peppers, onion, garlic, tomato, Serrano pepper, various seasoning, and File powder (sassafras flavoring…another gumbo requirement as far as I’m concerned).
The result is really good: it has that subtle “fried” flavor that a roux provides, but I’m comfortable enough with how healthy it is that I don’t feel bad about having seconds.
NOTE: the file powder doesn’t have any substitute, but this is still a very good gumbo without it. The fried shrimp on top of the gumbo is cornmeal-battered, and is not part of this recipe.
This is served with a piece of cornflake crusted shrimp and cauliflower rice.
Some of you might want to make this recipe because it’s delicious. Others may want to make this because you accidentally bought the Kroger brand cornflakes, instead of the Kellogg’s brand your wife wanted, and now you’ve got lots of extra cornflakes. I won’t judge.
If you decide to use larger shrimp, you may have to cook a little bit longer. Don’t use shrimp that are too small, because they’ll overcook.