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Spinach and Mushroom Pancakes

Preparation: 15 mins

Cooking: 25 mins

Serves 4, costs under £4.00

Ingredients

  • 5 Tablespoons Plain Flour (100g) (For the pancakes)
  • 2 Eggs (0) (For the pancakes)
  • ½ Pint Semi Skimmed Milk (250ml) (For the pancakes)
  • 1 Tablespoon Vegetable Oil (10g) (For the pancakes)
  • 1 Tablespoon Vegetable Oil (10g) (For the filling)
  • 6 Tablespoons Spinach (250g) (For the filling)
  • 2 Onions (120g) (For the filling)
  • 1 Teaspoon Ground Nutmeg (1g) (For the filling)
  • 20 Mushrooms (200g) (For the filling)
  • 2 Tablespoons Plain Flour (50g) (Level measure. For the cheese sauce)
  • 1 Pint Semi Skimmed Milk (500ml) (For the cheese sauce)
  • 5 Tablespoons Cheddar Cheese (50g) ((grated) For the cheese sauce)
  • ½ Teaspoon Mustard (0) (For the cheese sauce)
  • 1 Pinch Ground Black Pepper (1g) (For the cheese sauce)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Place the pancake ingredients into a mixing bowl and whisk (a fork can be used) until the mixture is completely smooth, then allow to rest for 10 minutes
  2. Heat a frying pan on a fairly high heat and carefully add half the oil for the pancakes add the other half after you have cooked two pancakes
  3. Add approximately 1 1/2 tbsp of the batter to the pan and swirl it around by tipping the pan slightly so the mixture covers the bottom
  4. Allow to cook for 45 seconds to 1 minute until the underneath is golden brown then flip to cook the other side for the same amout of time
  5. Lift the pancake out of the pan on to a square of greaseproof paper, once the next pancake is cooked place it on top of the other pancake with greaseproof paper between them, continue untill all pancakes have been cooked then place them to one side, covered with greaseproof paper
  6. Peel and dice the onions then heat the oil for the filling in the frying pan on a moderate heat and add the onions for 2-3 minutes until they soften
  7. Slice and dice the mushrooms and add to the pan cooking for a further 2-3 minutes. Chop the spinach and add that to the pan with the nutmeg
  8. After another 2-3 minutes allow the filling to cool for 5 minutes, then share between the pancakes to the thickness of your thumb and fold the pancake in half or roll. 
  9. Heat the margarine for the sauce in a pan until melted. Take the pan off the heat and add the flour, mix together to form a paste then gradually add the milk placing the pan back on a gentle heat. Add cheese, mustard and black pepper to heat once the sauce thickens. Serve pancakes with sauce

Nutritional Information


Per 100g
Per 343g serving (% ref. intake)

Energy Kcals
118.00
405.00 (20.00%)
Energy Kj
496.00
1701.00 (20.00%)
Protein
6.00g
20.60g
Total Fat
5.50g
18.90g (27.00%)
Saturated Fat
1.70g
5.80g (29.00%)
Carbohydrates
12.10g
41.50g
Total Sugars
3.50g
12.00g (13.00%)
NSP Fibre
0.90g
3.10g
Sodium
112.00g
384.00g
Salt
0.30g
1.00g (17.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.