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Oatmeal Pancake - (Basic recipe batter)
Directions:
Combine the first four ingredients in a mixing bowl. Pre heat a non-stick skillet on medium to med-high heat. You might want to also use a non-stick cooking spray. Mix ingredients together until a smooth battery consistency forms. Depending on the size you want your pancake to be, pour some of the batter into the skillet. Flip the oatmeal pancake when the outer edges start to bubble and become crisp (About 2-3 min.). Cook other side for an additional 1-2 min. Repeat for the other oatmeal flapjacks.
Serving
Set them on a plate and sprinkle some artificial sweetener and additional cinnamon over the top. Serve hot and enjoy! They are delicious!
Nurtrional Breakdown: Prepared as listed above contains: 522 cal.; 46g protein; 65g carbohydrates, 10g of fiber; 10g fat; 400mg sodium.
Modifications: That was just the basic recipe I use and used during my pre-contest diet phase. It helped break the monotony of the same old breakfast every morning. If you think the basic recipe is too bland here are some suggestions you can use to make them even better:
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1) Add or subtract more egg whites and/or oatmeal for +/- calories, protein, and carbs
2) For more flavors add some of your favorite low sugar or sugar free jams, jellies, and preserves to the batter. (My favorite is raspberry!)
3) For those gaining weight add a tablespoon of natural peanut butter, to give it a delicious peanut butter flavor. (Mouth watering!)
4) For extra protein and flavor, add a scoop of your favorite flavored protein powder. Mix it in well to get out all the clumps.
5) Add or subtract egg yolks depending on how many fat grams you want. I recommend at least 1 yolk to help the digestion of the eggs themselves. The fat of the yolks combined with the fiber of the oats will lower the glycemic index of the food providing a slower absorption of the meal. This will keep insulin and blood sugar levels stable giving you more sustained energy. This is one reason why fat is beneficial to the diet in moderate amounts.
6) Instead of artificial sweeteners, add some cottage cheese or yogurt as a topping.