EatingWell Waffles

From EatingWell: July/August 1992, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

These healthy waffles are made from a blend of whole-wheat and regular flour plus nonfat buttermilk and canola oil. Top with fresh berries or sliced peaches and yogurt for a satisfying start to any day.

6 servings

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

1 cup whole-wheat flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
2 cups nonfat buttermilk, (see Tip)
1 large egg, separated
1 tablespoon canola oil
1 tablespoon vanilla extract, (optional)
2 large egg whites
2 tablespoons sugar

Preparation

Stir whole-wheat flour, all-purpose flour, baking powder, salt and baking soda in a large bowl. Whisk buttermilk, the egg yolk, oil and vanilla (if using) in a separate bowl. Add the wet ingredients to the dry ingredients and stir with a wooden spoon just until moistened.
Beat the 3 egg whites in a grease-free mixing bowl with an electric mixer until soft peaks form. Add sugar and continue beating until stiff and glossy. Whisk one-quarter of the beaten egg whites into the batter. Fold in the remaining beaten egg whites with a rubber spatula.
Preheat a waffle iron. Brush the surface lightly with oil. Fill the waffle iron two-thirds full of batter. Cook until the waffles are crisp and golden, 5 to 6 minutes. Repeat with the remaining batter, brushing the surface with oil before cooking each batch.

Tips & Notes

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 241 calories; 4 g fat (0 g sat, 2 g mono); 37 mg cholesterol; 41 g carbohydrates; 11 g protein; 3 g fiber; 450 mg sodium; 285 mg potassium.

Nutrition Bonus: Selenium (17% daily value), Folate (16% dv).

3 Carbohydrate Serving

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