Recipe: Basic Waffles with Berry Sauce

To keep waffles from going to your waist, half of the oil is replaced with applesauce and used fat-free egg substitute in place of whole eggs.

1 1/2 cups all purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2 tablespoons canola oil
3 tablespoons unsweetened applesauce
1 1/4 cups buttermilk
1/2 cup fat-free egg substitute or 4 egg whites

Coat a waffle iron with no-stick spray. Preheat the waffle iron according to the manufacturer's directions.

In a medium bowl, combine the flour, baking powder, baking soda and cinnamon; set aside.

In a small bowl, combine the oil, applesauce, buttermilk and egg substitute or egg whites. our the oil mixture into the flour mixture, stirring just until blended.

Spoon enough batter onto the bottom grids of the waffle iron to cover two-thirds of it. Close the waffle iron and bake according to the manufacturer's directions. Do not open during baking.

Using a fork, carefully remove the waffle from the iron. Transfer to a serving plate to keep warm. Repeat with the remaining batter.

Makes 8. Per waffle: 141 calories. 4 g. fat, 5 g. protein, 20.9 g. carbohydrates, 1 mg. cholesterol. 306 mg. sodium.

NOTES:

Wrap extra waffles in plastic or place in freezer bags and freeze for later use.

For waffles and ice cream, sandwich your favorite low-fat ice cream or frozen yogurt between 2 warm waffles.

VARIATIONS:

Strawberry Waffles: Stir 1/4 cup strawberry all-fruit spread into the wet ingredients. Serve with Berry Sauce.

Whole-Wheat Waffles: Replace 3/4 cup of the all-purpose flour with 3/4 cup whole-wheat flour.

Pecan Waffles: Sprinkle 2 teaspoons finely chopped pecans over each waffle before closing the waffle iron to bake.

BERRY SAUCE:

2 1/4 cups fresh or frozen blueberries, strawberries or raspberries
2 tablespoons water
2 tablespoons honey
1/4 teaspoon freshly grated orange rind or lemon rind (optional)

In a small saucepan over low heat, combine the berries, water, honey and orange or lemon rind if using. Cook, stirring occasionally, for 8 minutes, or until the berries are softened and their juices are released.

Transfer the mixture to a food processor or blender. Puree until smooth. Pass the mixture through a sieve to remove the seeds.

Return the mixture to the saucepan. Cook over medium heat for 3 minutes, or until the sauce is reduced to about 1 cup. Cool slightly before serving.

Makes 1 cup. Per 1/4 cup: 78 calories.