HEART HEALTHY RECIPE (BREAKFAST): CRISP WAFFLES

·         4 egg whites

·         1 ¾ cup soy milk or skim milk

·         ¼ cup canola oil

·         ¼ cup water

·         2 cups whole wheat flour

·         4 tsp. baking powder

·         ¼  tsp. salt

1.      Heat waffle iron

2.      Beat eggs with hand beater until fluffy

3.      Beat in remaining ingredients just until smooth

4.      Pour batter from cup onto center of hot waffle iron and bake until steaming stops, about 5 minutes

5.      Remove waffles carefully

Servings:  8

Serving Size:  ½ of a waffle

Nutritional Information

Calories:  190

Fat:  8.5 g

Saturated Fat: 1 g                  TIP:                           

Cholesterol:  0 mg                  You can top the waffle with spray butter                   

Sodium:  350 mg                     and sugar free syrup.                   

Carbohydrate:  23 g

Fiber:  4.5 g

Protein:  7 g

Serving Suggestion:

Add 12 grams of protein as 3 to 4 slices of Canadian bacon.

"The Perfect Day"
By: Nanette Cameron, RD