Recipe: Multigrain Blueberry Waffles with Berry Syrup (using egg whites)

MULTIGRAIN BLUEBERRY WAFFLES


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, divided use
1 1/2 cups sliced strawberries
1/2 cup maple syrup

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.

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

VARIATION:

MULTIGRAIN BLUEBERRY PANCAKES:
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.

Makes 8 waffles
Source: Meals that Heal by Anne Egan, Regina Ragone, M.S., R.D.