Ingredients

Prep time: 10 minutes
Cook time: about 10 minutes total

Pancakes:
1 large ripe banana
2 cups whole-grain pancake mix
1 cup fat-free milk
1/2 cup raisins
1 teaspoon maple flavoring
1/4 cup chopped walnuts
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

Cinnamon Raisin Topping:
6 tablespoons maple syrup
3 tablespoons raisins
1/4 teaspoon cinnamon
Banana slices (optional)

Directions

Place banana in a large resealable bag and squeeze well to mash. Add remaining pancake ingredients; seal and squeeze to mix well. Snip a small corner off the bag and squeeze batter onto a large hot griddle coated with nonstick cooking spray, using about 3 tablespoons for each pancake. Cook over medium-low heat for about 3 minutes on each side. For topping, combine ingredients in a small bowl; microwave on high for about 30 seconds or until warm. Top with banana slices, if desired. Serves 6.

Nutrients per two 2 1/2-inich pancakes: 310 calories, 5 grams fat, 1 gram saturated fat, no trans fat, 5 mg cholesterol, 330 mg sodium, 477 mg potassium: 62 grams carbohydrate, 4 grams fiber, 30 grams sugar, 9 grams protein, 4 percent vitamin A, 4 percent vitamin C, 25 percent calcium, 15 percent iron.