Email to Phyllis_ aka_ Filus      

Multi-Grain Waffles w/Apple-Raspberry Sauce -- w

Source of Recipe

RD Cooking Smart for a Healthy Heart
Multi-Grain Waffles w/Apple-Raspberry Sauce -- w
Yield: 8 waffles

3/4 c. apple cider
2 red – or – green apples, cut into 1/2-in. chunks
1/2 tsp. vanilla
1 c. fresh raspberries
1/4 c. flaxseed

1/4 c. whole-wheat flour
1/4 c. buck-wheat flour
1/4 c. all-purpose flour
2 tsp. brown sugar
2 tsp. baking powder
1/4 tsp. salt

1 large egg, separated
2 large egg whites
1 c. buttermilk

Bring apple cider to a boil in medium skillet over high heat and cook 1 minute. Add apples and simmer until firm-tender, about 4 minutes. Remove from heat and let cool to room temperature. Stir in vanilla and raspberries.

Place flaxseeds in a spice grinder or mini food processor and grind to the consistency of coarse flour. Transfer to a large bowl and add the next 6 ingredients. Stir to mix well.

Combine egg yolk and buttermilk in small bowl. Beat 3 egg whites in a large bowl until stiff peaks form. Make a well in center of dry ingredients and stir in egg yolk mixture. Gently fold in egg whites.

Spray nonstick waffle iron (with two 4-to4-1/2-inch squares) with nonstick cooking spray. Preheat iron. Spoon batter into iron, 1/2-cup per waffle. Cook until golden brown and crisp, about 2 minutes. Repeat with remaining batter. Serve warm with apple-raspberry sauce.

One waffle w/sauce equals: 130 calories…3 gm fat (0.5 gm saturated)…28 mg cholesterol…187 mg sodium…22 gm carbohydrate…4 gm fiber…5 gm protein +++WWP:2