Healthy Recipe:

Recipe: Buttermilk waffles




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Recipe: Buttermilk waffles

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/NU00478
  • 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
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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.

By Mayo Clinic staff
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
Calories208 Sodium281 mg
Total fat2 g Total carbohydrate37 g
Saturated fat1 g Dietary fiber3 g
Monounsaturated fat1 g Protein11 g
Cholesterol39 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00478 Oct. 1, 2009

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