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Cooking oil spray helps to coat the pan with little fat or calories.
Makes 8 servings

  • 1/2 tsp cinnamon, ground
  • 1 Tbsp vanilla extract
  • 2 Tbsps cornstarch
    1 cup peach nectar
  • 1/4 cup pineapple juice or peach juice (can use juice reserved from canned peaches)
  • 2 16-oz cans peaches, sliced, packed in juice, drained (or 1-3/4 lbs) fresh
  • 1 Tbsp margarine, tub
  • nonstick cooking oil spray (for baking dish)
  • 1 cup pancake mix, dry
  • 2/3 cup all-purpose flour
  • 1/2 cup sugar
  • 2/3 cup evaporated skim milk

    1/2 tsp nutmeg
    1 Tbsp brown sugar

    1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in a saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
    2. Add sliced peaches to mixture.
    3. Reduce heat and simmer for 5 to 10 minutes.
    4. In another saucepan melt margarine and set aside.
    5. Lightly spray an 8-inch square glass dish with cooking oil spray. Pour hot peach mixture into the dish.
    6. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk.
    7. Quickly spoon this mixture over peach mixture.
    8. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
    9. Bake at 400° F for 15 to 20 minutes or until golden brown.
    10. Cool and cut into 8 squares.

    Serving size: 1 square
    Calories: 271
    Total fat: 4 g
    Saturated fat: less than 1 g
    Cholesterol: less than 1 mg
    Sodium: 263 mg
    Total fiber: 2 g
    Protein: 4 g
    Carbohydrates: 54 g
    Potassium: 284 mg

    National Institutes of Health 
    Special thanks to Goulda A. Downer, Ph.D., R.D., for sharing her collection of African American recipes, and the General Clinical Research Center in the Irving Center for Clinical Research, Columbia University, New York, for testing the recipes.



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