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
Diabetes meal plan Weight management Low-fat Meatless Healthy-carb
Ingredients
1 cup whole-wheat or wholemeal 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 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
Nov. 01, 2024
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