Shrove Tuesday, but worried about sweet pancakes and your blood sugar? Don’t worry; I’ve got you! These low-glycemic savoury pancakes with scrambled tofu, mushrooms and mustard sauce will have you participating in and enjoying shrove Tuesday celebrations without panicking about blood sugar spikes!

Nutrition Highlights

Calcium – works with vitamin D, the parathyroid hormone and the RAAS system to maintain blood pressure. A low-calcium diet is associated with high blood pressure. Per serving, this meal provides 456 mg or 65.1% of the daily recommended nutrient intake (RNI) of calcium.

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  Per serving, this meal provides 662 mg or 18.9% of the daily RNI of potassium.

Serves: 4 | Preparation time: 10 mins | Cook time: 30 mins

Ingredients

250g chestnut or brown mushrooms, quartered.

For the pancakes

200g self-raising wholemeal flour.

1 large egg

1 teaspoon baking powder

200ml soya milk (or normal milk)

Olive fry-light cooking spray

For the tofu

280g firm tofu, scrambled with a fork.

1 tablespoon Caribbean curry powder

Garlic and black pepper seasoning

Pinch of salt to taste

For the sauce

¼ cup single soya cream

1/8 cup whole-grain mustard

Salt and black pepper, to taste.

Directions

Combine all pancake ingredients in a medium bowl, except the cooking spray. Spray a small non-stick frying pan with olive cooking spray and heat over medium heat. Add batter to the frying pan and fry. Once bubbles start to form, flip and fry for one minute on the other side. Continue until you make eight pancakes.

Heat one teaspoon of oil in a medium non-stick frying pan. Add tofu, curry powder, garlic and black pepper seasoning and salt. Stir to combine and fry for three minutes, then take the pan off the heat.

Heat fry-light olive cooking spray in a non-stick frying pan. Add the mushrooms and fry for five minutes without turning until the mushrooms are browned. Take the pan off the heat and tip the mushrooms into a medium bowl.

In the meantime, combine soya cream with mustard in a small non-stick saucepan over medium—season with black pepper and a pinch of salt. Cook on a simmer for two minutes until thickened, then take the pan off the heat.

Divide pancakes between four plates. Top with mushrooms and scrambled tofu and drizzle with mustard sauce. Garnish with fresh parsley and enjoy!

Print

DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor/health professional.