oatmeal pecan waffles (or pancakes)
your children will jump right out of bed for this delicious
meal
For waffles:
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, thawed)
1 C fresh blackberries, rinsed (or substitute frozen
blackberries, thawed)
1 C fresh blueberries, rinsed (or substitute frozen
blueberries, thawed)
1 tsp powdered sugar
1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and
pecans in a large bowl.
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 overmix; 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 note below.)
7. Add fresh fruit and a light dusting of powdered
sugar to each waffle, and serve.
Note: For pancakes, do not separate eggs. Mix
whole eggs with milk and oil, and eliminate steps 4 and 5.
Children can mix the batter and top each waffle/pancake with
fruit.
prep time:
10 minutes
cook time:
30 minutes
yield:
4 servings
serving size:
3 small (2-inch) or 1 large
(6-inch) waffle (depending on
waffle iron size) or pancakes
each serving provides:
calories 340
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%
calcium 30%
iron 6%
Percent Daily Values are based on a 2,000 calorie diet.
Comments
Post a Comment