Millet Pancake

Name: Millet Pancake
Prep time: 5 min
Cook time: 4 min
Total time: 10 min
Yield: 1 pancake sandwich
Ingredients: 2 tbsp millet flakes; 1 tbsp wheat bran; 1 tbsp low-fat quark; water; salt and pepper; 1 tsp oil; 2 slices ham; 1 tsp cream cheese; 0.5 tomato; 4-5 rocket leaves

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A savoury millet pancake with ham, tomato and rocket, folded into a high-protein sandwich for one. Ready in just 10 minutes!

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This millet pancake comes together in just a few minutes and still leaves you satisfyingly full. The batter of millet flakes, wheat bran and low-fat quark is wonderfully simple and packs in plenty of protein. Turned into a savoury sandwich with ham, tomato and rocket, it makes a quick lunch or dinner for one. If you prefer, serve it alongside a fresh leafy salad with herb quark instead.

Prep5 min

Cook/bake4 min

Total10 min

Servings1

Millet Pancake — A savoury millet pancake with ham, tomato and rocket, folded into a high-protein sandwich for one. Ready in just 10 minutes!

Ingredients

Serving

2 tbsp millet flakes
1 tbsp wheat bran
1 tbsp low-fat quark, or thick Greek yogurt / fromage blanc
water, a little, to thin the batter
salt and pepper, to taste
1 tsp oil, for frying
2 slices ham
1 tsp cream cheese
0.5 tomato
4-5 rocket leaves

per serving (estimate)194kcalper plate, stays the same

Total for 1 Serving194kcal194 kcal × 1 Serving

The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.

All nutrition values side by side

Nutrient	per serving (estimate)	Total for 1 Serving
Calories	194 kcal	194 kcal
Carbohydrates	18 g	18 g
Protein	19 g	19 g
Fat	0.6 g	0.6 g

How this is calculated

Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.

Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.

Sources

Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.

Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.

Instructions

Mix the millet flakes, wheat bran and quark in a bowl and thin with a little water to a smooth batter. Season with salt and pepper and let the batter rest for a few minutes.
Heat 1 tsp oil in a frying pan. Add the batter and spread it out evenly. Fry for about 2 minutes on each side until golden brown.
Slide the finished pancake onto a plate and spread with the cream cheese. Lay the ham slices on top.
Slice the tomato and arrange it with the rocket over the pancake. Fold the pancake over and enjoy as a sandwich.
Alternatively, serve the millet pancake plain alongside a fresh leafy salad with herb quark.