A Fun & Healthy Breakfast!
1 C whole-wheat flour
½ C quick-cooking oats
2 tsp. baking powder
1 tsp. sugar
¼ C unsalted pecans, chopped
2 large eggs, separated (for
pancakes, see note)
1½ C fat-free (skim) milk
1 Tbsp. vegetable oil
For fruit topping:
2 C fresh strawberries, rinsed, stems
removed, and cut in half (or
substitute frozen strawberries,
1 C fresh blackberries, rinsed (or
substitute frozen blackberries,
1 C fresh blueberries, rinsed (or
substitute frozen blueberries,
1 tsp. powdered sugar
1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a
3. Combine egg yolks, milk, and vegetable oil in a separate
bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together.
Do not over mix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites
into batter (for pancakes, see note below).
6. 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.) (Batter also can be used to make pancakes; see
7. Add fresh fruit and a light dusting of powdered sugar to
each waffle, and serve.
3 small (2-inch) or 1 large
(6-inch) waffle (depending on
waffle iron size) or pancakes
each serving provides:
total fat 11 g
saturated fat 2 g
cholesterol 107 mg
sodium 331 mg
total fiber 9 g
protein 14 g
carbohydrates 50 g
potassium 369 mg
vitamin A 8%
vitamin C 60%
Source: Deliciously Healthy Meals