Dietitian’s tip:
Instead of syrup, top each buttermilk waffle with 1/2 cup sliced fresh peaches sprinkled with cinnamon. Or top with 3/4 cup berries, such as strawberries, blueberries or raspberries. Another option is to top with 1/2 cup applesauce.
Number of servings
Serves 6
- Diabetes meal plan
- Weight management
- Low-fat
- Meatless
- Healthy-carb
Ingredients
- 1 cup whole-wheat or wholemeal 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 mixer 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 heat to 225 F. Preheat a waffle iron. Spray with cooking spray if needed. 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
- Total fat 2.5 g
- Saturated fat 1 g
- Trans fat trace
- Monounsaturated fat 0.5 g
- Cholesterol 34 mg
- Sodium 355 mg
- Total carbohydrate 37 g
- Dietary fiber 3 g
- Added sugars 2 g
- Protein 11 g
- Total sugars 7 g
- Polyunsaturated fat 0.5 g
- Potassium 266 mg
- Calcium 150 mg
- Magnesium 44 mg
- Vitamin D 8 IU
- Iron 2 mg
