Buttermilk waffles
Dietitian's tip: Instead of syrup, try topping each buttermilk waffle with 1/2 cup sliced fresh peaches sprinkled with cinnamon, 3/4 cup berries (strawberries, blueberries or raspberries) or 1/2 cup applesauce.
SERVES 6
Ingredients
1 cup whole-wheat (whole-meal) 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 mixture 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 preheat to 225 F.
Preheat a waffle iron. Spray with cooking spray if necessary. 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 Cholesterol 39 mg
Protein 11 g Sodium 281 mg
Carbohydrate 37 g Fiber 3 g
Total fat 2 g Potassium 274 mg
Saturated fat 1 g Calcium 124 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 3
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Milk and milk products 1/2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
http://www.mayoclinic.com/health/hea...ecipes/NU00478
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