The Morning Crunch

The small amount of fat in these pancakes comes from the buttermilk, flour and polenta.

With so little fat, pancakes could stick to the skillet during cooking; to prevent that, I used a nonstick skillet and sprayed it with nonstick cooking spray before heating.

After browning the first side, turn the pancakes only once to prevent them from getting tough. And do resist the temptation to press them down with a spatula; it just makes them compact.

Cake flour and egg whites help keep these pancakes light, while the polenta adds a little crunch. For best results, use regular polenta, not the instant variety. Store any leftover uncooked polenta in the freezer to keep it fresh-tasting.

Top the pancakes with a dollop of nonfat sour cream and blackberry sauce. The hint of rosemary in the sauce is a great taste with the polenta.

POLENTA PANCAKES WITH SOUR CREAM AND BLACKBERRY SYRUP

BLACKBERRY SYRUP

1 1/2 tablespoons cornstarch

1/4 cup sugar

1 cup blackberry juice

1/2 pint blackberries

1 tablespoon minced rosemary

PANCAKES

1 cup cake flour

1 cup polenta

4 teaspoons sugar

2 teaspoons baking powder

1/2 teaspoon baking soda

1 teaspoon salt

2 cups buttermilk

2 egg whites

1 cup nonfat sour cream

BLACKBERRY SYRUP

Stir together cornstarch and sugar in small saucepan. Gradually blend in blackberry juice. Heat to boiling, stirring constantly. Stir in blackberries. Heat and stir, mashing some of blackberries with back of spoon. Stir in rosemary. Makes about 1 1/4 cups.

PANCAKES

Combine cake flour, polenta, sugar, baking powder, baking soda and salt. Stir in buttermilk just until blended. Beat egg whites until stiff but not dry. Fold into batter until just blended.

Heat skillet over medium-low heat until drop of water sizzles. Pour about 1/4 cup pancake batter onto nonstick griddle or skillet sprayed with nonstick cooking spray. Cook until pancake is puffed and dry around edges. Turn and brown other side. Serve hot with blackberry syrup and sour cream.

12 pancakes. Each pancake with 1 1/2 tablespoons syrup:

150 calories; 332 mg sodium; 2 mg cholesterol; 1 grams fat; 31 grams carbohydrates; 5 grams protein; 0.6 gram fiber.

“Kate Blue” denim plates by Ralph Lauren from Room at the Beach, Malibu, and Grieco Home Collection, San Pedro.