1 large egg

1 1/2 cups buttermilk (see Tips)

1 cup mashed ripe banana (2-3 medium)

2 tablespoons canola oil

1 tablespoon sugar

1 teaspoon vanilla extract

Whisk flour, chocolate chips, baking powder, baking soda and salt in a large bowl. Whisk egg, buttermilk, banana, oil, sugar and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist overmixing -- it will make the pancakes tough.

Let the batter sit, without stirring, for 10 to 15 minutes. As the batter rests, the baking powder forms bubbles that create fluffy pancakes and the gluten in the flour relaxes to make them more tender.

Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about 1/4 cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.

Recipe tips and notes: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.

No buttermilk? You can make "sour milk" as a substitute: mix 1 tablespoon lemon juice or vinegar to 1 cup nonfat milk; let stand for about 10 minutes before using.

Recipe nutrition: Per serving: 230 calories; 8 g fat (2 g sat, 4 g mono); 29 mg cholesterol; 36 g carbohydrate; 6 g added sugars; 7 g protein; 4 g fiber; 334 mg sodium; 270 mg potassium.

Nutrition Bonus: Iron (23 percent daily value), Calcium (15 percent dv)

2 1/2 Carbohydrate Serving(s)

Exchanges: 1 starch, 1/2 other carbohydrate, 1/2 fruit, 1 1/2 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)