This versatile recipe for either waffles or pancakes is not just delicious but healthy too. Pecans offer antioxidants that may help promote heart health and are a rich source of vitamin E. By skipping the syrup and replacing it with fresh berries, this dish provides another source of powerful antioxidants, plus fiber!
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Ingredients
Waffle/Pancake Mix
1 cup whole wheat flour
½ cup quick-cooking oats
2 teaspoon baking powder
1 teaspoon sugar
¼ cup unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1 ½ cup fat-free milk
1 tablespoon vegetable oil
Fruit Topping
2 cups fresh strawberries, rinsed, stems removed and cut in half
1 cup fresh blackberries, rinsed
1 cup fresh blueberries
1 teaspoon powdered sugar
Preparation
- Preheat waffle iron.
- Combine flour, oats, baking powder, sugar and pecans in a large bowl.
- Combine egg yolks, milk and vegetable oil in a separate bowl, and mix well.
- Add liquid mixture to the dry ingredients and stir together. Do not overmix; mixture should be a bit lumpy.
- Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
- Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron.
- Add fresh fruit and light dusting of powdered sugar to each waffle, and serve.
Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.
Nutritional information
Makes 4 servings.
Serving size: 3 small (2-inch) or 1 large (6-inch) waffle or pancake
Calories: 340
Total Fat: 11 g
Saturated Fat: 2 g
Protein: 1 g
Carbohydrates: 50 g
Sodium: 331 mg
Added Sugars: 1.5 grams
Dietary fiber: 2 g
Cholesterol: 107 mg
Source: Keep the Beat – Heart Healthy Recipes from the National Heart, Lung, and Blood Institute
