One-cup brunch pancakes

Serves 4

  • 1 cup self-raising flour

  • 1 cup milk

  • sea salt

  • 1 large free-range egg

  • 1 corn on the cob

  • 20 g feta cheese

  • 8 rashers higher-welfare smoked streaky bacon

  • 1 ripe avocado

  • sea salt

  • freshly ground black pepper

  • 2 limes

  • 6 tablespoons fat-free natural yoghurt

  • hot chilli sauce

  • a few sprigs of fresh coriander

Place the flour, milk and a pinch of salt into a large bowl. Crack in the egg and whisk well to a smooth batter. Carefully slice the corn kernels off the cob, then stir into the batter. Crumble in the feta and give it a final stir.



Heat a large frying pan over a medium heat, then add the bacon and fry for 2 to 3 minutes, or until crisp, turning halfway. Meanwhile, halve and destone the avocado. Slice each half into four wedges and peel away the skin. Season with salt and pepper, grate over a little lime zest and squeeze some lime juice on top.



Transfer the bacon to a plate, then return the pan to a medium heat. Once hot, use a ladle to spoon the batter into the pan – each ladleful will make 1 pancake, so you can make about 2 at a time. Cook for 1 to 2 minutes, or until little bubbles start to show on the top, then use a fish slice to flip them over and cook for a further 1 to 2 minutes, or until golden.



Divide the pancakes between 4 plates, top each with 2 pieces of avocado and 2 rashers of bacon. Drizzle over a little yoghurt and chilli sauce, grate over a little more lime zest and pick a few coriander leaves on top, then tuck in.



Nutritional Information

One-cup brunch pancakes

With corn, feta, avocado & bacon

More One-pan recipes recipes >
0 foodies cooked this
With little bombs of feta and corn in the batter, this pimped up version of my one-cup pancakes is a breakfast hit.
Serves 4
40m
Super easy
Method

Place the flour, milk and a pinch of salt into a large bowl. Crack in the egg and whisk well to a smooth batter. Carefully slice the corn kernels off the cob, then stir into the batter. Crumble in the feta and give it a final stir.

Heat a large frying pan over a medium heat, then add the bacon and fry for 2 to 3 minutes, or until crisp, turning halfway. Meanwhile, halve and destone the avocado. Slice each half into four wedges and peel away the skin. Season with salt and pepper, grate over a little lime zest and squeeze some lime juice on top.

Transfer the bacon to a plate, then return the pan to a medium heat. Once hot, use a ladle to spoon the batter into the pan – each ladleful will make 1 pancake, so you can make about 2 at a time. Cook for 1 to 2 minutes, or until little bubbles start to show on the top, then use a fish slice to flip them over and cook for a further 1 to 2 minutes, or until golden.

Divide the pancakes between 4 plates, top each with 2 pieces of avocado and 2 rashers of bacon. Drizzle over a little yoghurt and chilli sauce, grate over a little more lime zest and pick a few coriander leaves on top, then tuck in.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 393
    20%
  • Carbs 46g
    18%
  • Sugar 7.9g 9%
  • Fat 16.9g 24%
  • Saturates 5.5g 28%
  • Protein 17.2g 38%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 cup self-raising flour

  • 1 cup milk

  • sea salt

  • 1 large free-range egg

  • 1 corn on the cob

  • 20 g feta cheese

  • 8 rashers higher-welfare smoked streaky bacon

  • 1 ripe avocado

  • sea salt

  • freshly ground black pepper

  • 2 limes

  • 6 tablespoons fat-free natural yoghurt

  • hot chilli sauce

  • a few sprigs of fresh coriander