Buttermilk waffles

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Dietitian’s tip:

Instead of syrup, top each buttermilk waffle with 1/2 cup sliced fresh peaches sprinkled with cinnamon. Or top with 3/4 cup berries, such as strawberries, blueberries or raspberries. Another option is to top with 1/2 cup applesauce.

Number of servings

Serves 6

  1. Diabetes meal plan
  2. Weight management
  3. Low-fat
  4. Meatless
  5. Healthy-carb

Ingredients

  1. 1 cup whole-wheat or wholemeal flour
  2. 1 cup all-purpose, plain flour
  3. 1 teaspoon baking powder
  4. 1/2 teaspoon baking soda
  5. 1 tablespoon sugar
  6. 2 cups buttermilk
  7. 1 egg
  8. 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 mixer 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 heat to 225 F. Preheat a waffle iron. Spray with cooking spray if needed. 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
  • Total fat 2.5 g
  • Saturated fat 1 g
  • Trans fat trace
  • Monounsaturated fat 0.5 g
  • Cholesterol 34 mg
  • Sodium 355 mg
  • Total carbohydrate 37 g
  • Dietary fiber 3 g
  • Added sugars 2 g
  • Protein 11 g
  • Total sugars 7 g
  • Polyunsaturated fat 0.5 g
  • Potassium 266 mg
  • Calcium 150 mg
  • Magnesium 44 mg
  • Vitamin D 8 IU
  • Iron 2 mg

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