Take this breakfast favorite up a notch. Top with fruit to make it an extra healthy start to your day.
ingredients
For waffles:
1 cup whole-wheat flour
½ cup quick-cooking oats
2 tsp baking powder
1 tsp sugar
¼ cup unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1½ cup fat-free (skim) milk
1 Tbsp vegetable oil
For fruit topping:
2 cups fresh strawberries, rinsed, stems removed and cut in half (or substitute frozen strawberries, thawed)
1 cup fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
1 cup fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
1 tsp powdered sugar
preparation
Preheat waffle iron. Combine flour, oats, baking powder, sugar and pecans in a large bowl. Combine egg yolks, milk and vegetable oil in a separate bowl, and mix well. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below). Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.
Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.
Note: For pancakes, do not separate eggs. Mix whole eggs with milk and oil.
nutritional information
4 servings (1 serving = 3 small (2-inch) or 1 large (6-inch) waffle or pancake)
• 340 calories
• 11 g fat
• 2 g saturated fat
• 331 g sodium
• 50 g carbohydrates
• 9 g fiber
• 14 g protein
Courtesy National Heart, Lung, and Blood Institute
Recipes are created and approved by Mary Lindsey Jackson, RN, LDN, Clinical Nutritionist Educator for Mission Weight Management.
