Nutritional Info

Nutrition Facts

Serving Size 1 (40g)

Calories 93
Calories from Fat 19 (21%)
Amount Per Serving %DIV
Total Fat 2.2g 3%
Saturated Fat 1.1g 6%
Monounsaturated Fat 0.7g
Polyunsaturated Fat 0.4g
Trans Fat 0.0g
Cholesterol 6.5mg 2%
Sodium 23.6mg 1%
Potassium 83.7mg 2%
Total Carbohydrate 15.2g 5%
Dietary Fiber 1.7g 7%
Sugars 0.8g
Protein 3.1g 6%

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Recipe Description
Serve each of these cornmeal pancakes with a dollop ofthe black bean salsa for a fun, breakfast style dinner.
Prep time
10 min
Cook time
20 min
Ready In
30 min


Serves Tool

Serves To:USMetric
1/4 Cup(c)  cornmeal
1/2 Cup(c)  white whole wheat flour
1 Tablespoon(T)  flaxseed meal
2 Tablespoon(T)  water
1/2 Cup(c)  creamy corn soup
1/4 Cup(c)  milk (dairy or soy)
2 Teaspoon(t)  butter
1 Cup(c)  mild salsa
1/4 Cup(c)  cooked black beans


In a medium bowl, combine cornmeal and flour. In a separate bowl, mix flaxseed meal with water. Add room temperature soup and milk and stir to combine. Slowly mix dry ingredients into wet. Melt 1 teaspoon butter in a skillet or griddle. Drop batter onto hot pan to form approximately 2 inch pancakes. When the edges firm up, flip pancake and continue cooking on the other side. While pancakes are cooking, combine salsa and drained and rinsed black beans. Top each pancake with salsa and bean mixture.

Additional notes

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