Monday, 6 July 2009

Whole Wheat Waffles - 38.8g Carbs, 5.4g Fiber, 2.6g Sugar

A terrific way to start your day, much better than the frozen waffles you can find at the grocery store. These waffles freeze well and will reheat in a toaster.
1 3/4 cup whole wheat flour
1/2 tsp of salt
1 Tbsp baking powder
2 egg yolks
2 egg whites
1 3/4 cup skim milk
1/2 cup unsweetened applesauce
3 tsp Splenda
1 tsp vanilla extract

In a large mixing bowl stir flour, baking powder, Splenda and salt. In a small mixing bowl beat egg yolks, milk, vanilla and applesauce. Add to the flour mixture all at once. Stir mixture until blended. In small mixer bowl beat egg whites until stiff peaks form. Gently fold beaten egg whites into original mixture and do not over mix. Pour batter onto preheated waffle maker which has been sprayed with non-fat cooking spray. They take about 3-5 minutes depending on your waffle maker. To keep waffles warm while making the batch, turn oven on to 200 and place the cooked waffles on the wire rack.

Number of Servings: 5
Nutrition per Serving: 216.3 Calories, 2.9g Total Fat, 0.9g Saturated Fat, 0.3g Polyunsaturated Fat, 0.9g Monounsaturated Fat, 86.7mg Cholesterol, 595.5mg Sodium, 186.7mg Potassium, 38.8g Total Carbs, 5.4g Dietary Fiber, 2.6g Sugars, 11.1g Protein
Vitamin A 2.8 %
Vitamin B-12 8.8 %
Vitamin B-6 3.4 %
Vitamin C 1.9 %
Vitamin D 2.6 %
Vitamin E 1.2 %
Calcium 27.8 %
Copper 1.0 %
Folate 3.5 %
Iron 3.7 %
Magnesium 3.3 %
Manganese 1.4 %
Niacin 0.7 %
Pantothenic Acid 5.6 %
Phosphorus 18.4 %
Riboflavin 13.4 %
Selenium 11.5 %
Thiamin 3.1 %
Zinc 3.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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