Using ingredient nonstick cooking spray

Basic Pancakes Mix

• 1 1/2 dry mix
• 1 eggs well (beaten)
• 1 nonstick cooking spray
• 1/4 batter per pancake onto the heated (pan)
• 500 gr wholewheat flour
• 500 gr flour
• 300 ml milk
• 250 gr wheat germ
• 240 ml milk nonfat dry
• 75 gr baking powder

Low Fat Banana Muffins

• 1 banana
• 1 nonstick cooking spray
• 475 ml buttermilk biscuit mix
• 160 ml milk
• 120 gr egg substitute
• 65 gr fruit
• 40 gr chocolate chips
• 32 gr wheat germ
• 9 gr vanilla extract
• 4 gr sugar substitute

Robust Beans And Rice

• 4 green chiles (diced)
• 1 nonstick cooking spray
• 450 gr extra beef (lean ground)
• 425 gr pinto beans
• 325 ml tomato juice
• 200 ml water
• 120 gr long rice (grain uncooked)
• 60 gr onion (chopped)
• 2 gr chili powder
• 1 gr cumin (ground)