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Waffles: Multigrain Blueberry Waffles




Source of Recipe


Meals That Heal


List of Ingredients




1 1/2 cups whole grain pastry flour

1/2 cup rolled oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 2/3 cups fat-free milk

2 egg whites

3 tablespoons packed brown sugar

1 tablespoon vegetable oil

2 cups blueberries

1 1/2 cups sliced strawberries

1/2 cup maple syrup



Recipe



Preheat oven to 200 degrees F. Coat a baking sheet with cooking spray.

In a large bowl, combine the flour, oats, baking powder, baking soda, and salt.

In a medium bowl, combine the milk, egg whites, brown sugar, and oil. Add to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.

Coat a nonstick waffle iron with cooking spray. Preheat the iron.

Pour 1/2 cup of the batter onto the center of the iron. Cook for 5 minutes, or until steam no longer escapes from under the waffle-iron lid and the waffle is golden. Place the waffles on the prepared baking sheet and place in the oven to keep warm. Repeat with the remaining batter to make a total of 8 waffles.

Meanwhile, in a small saucepan over medium heat, combine the remaining 1 cup blueberries, the strawberries, and maple syrup. Cook for 5 minutes, or until the berries are softened and the mixture is hot. Serve with the waffles.
YIELD: 8 Waffles

Per waffle: 239 calories, 7 g protein, 40 g carbohydrates, 3 g fat,0 g saturated fat, 1 mg cholesterol, 4 g dietary fiber, 217 mg sodium



Cooking Tip:

This batter also makes excellent pancakes. To create your own nutritious convenience mix, double or triple the recipe for the dry ingredients and store in an airtight container in a cool cupboard. To make pancakes measure 2 cups of the dry mix into a bowl and then add the liquid ingredients from the recipe.