Dietitian’s tip: Instead of syrup, try topping each buttermilk waffle with 1/2 cup sliced fresh peaches sprinkled with cinnamon, 3/4 cup berries (strawberries, blueberries or raspberries) or 1/2 cup applesauce.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low fat = no more than 3 g of fat per serving



SERVES 6

Ingredients

1 cup whole-wheat (whole-meal) flour

1 cup all-purpose (plain) flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1 tablespoon sugar

2 cups buttermilk

1 egg

4 egg whites

Directions

In a large mixing bowl, combine the flours, baking powder, baking soda and sugar.

In a medium bowl, whisk together the buttermilk and whole egg. Add to the flour mixture and stir to mix evenly.

In a large metal or glass bowl, using an electric mixture on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the flour mixture.

Place a baking sheet in the oven and preheat to 225 F.

Preheat a waffle iron. Spray with cooking spray if necessary. Spoon or ladle about 3/4 cup of the batter into the waffle iron, depending on the size of the iron. Spread slightly with a spoon and cook according to the manufacturer’s instructions. Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter to make 6 waffles.


Nutritional Analysis

(per serving)

Serving size: 1 waffle
Calories 208 Cholesterol 39 mg
Protein 11 g Sodium 281 mg
Carbohydrate 37 g Fiber 3 g
Total fat 2 g Potassium 274 mg
Saturated fat 1 g Calcium 124 mg
Monounsaturated fat 1 g