Take this breakfast favourite up a notch. Top with return to make it an extra healthful have begun to your day.
For waffles: 1 bowl whole-wheat flour 1/2 beaker quick-cooking oats 2 tsp broiling pulverization 1 tsp carbohydrate 1/4 goblet unsalted pecans, chopped 2 large eggs, separated( for flannel-cakes, see note) 11/2 beaker fat-free( skimming) milk 1 Tbsp vegetable oil
For fruit top: 2 beakers fresh strawberries, gargled, branches removed and cut in half( or substitute frozen strawberries, thawed) 1 cup fresh blackberries, bathed( or replace frozen blackberries, thawed) 1 bowl fresh blueberries, cleansed( or substitute frozen blueberries, thawed) 1 tsp powdered sugar
Preheat waffle iron. Combine flour, oats, baking gunpowder, carbohydrate and pecans in a large bowl. Combine egg yolks, milk and vegetable oil in a separate bowl, and desegregate well. Add liquid combine to the dry ingredients, and whisk together. Do not overmix; mixture should be a bit lumpy.
Whip egg whites to medium pinnacles. Gently fold egg whites into batter( for flannel-cakes, see note below ). Pour batter into preheated waffle iron, and concoct until the waffle cast-iron light-footed signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.
Add fresh fruit and a light-footed dusting of pulverized carbohydrate to each waffle, and serve.
Note: For flannel-cakes, do not separate eggs. Mix whole eggs with milk and oil.
4 provides( 1 dishing= 3 big( 2-inch) or 1 large( 6-inch) waffle or pancake)
* 340 calories* 11 g solid* 2 g saturated overweight* 331 g sodium* 50 g carbohydrates* 9 g fiber* 14 g protein
Courtesy National Heart, Lung, and Blood Institute
Recipes are created and approved by Mary Lindsey Jackson, RN, LDN, Clinical Nutritionist Educator for Mission Weight Management.
To is starting on your life-changing journey at Mission Weight Management, bawl 828 -2 13 -4 100 or visit missionweight.org.
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