Betty's Healthy Whole Grain Belgian Waffles
Betty demonstrates how to make Healthy Whole Grain Belgian waffles. This recipe came from the Culinary Institute of America and is a very nutrition and tasty meal for any time of the day!
From USA Weekend, January 3-5, 2014:
If you're looking to eat better in the New Year, The Culinary Institute of America has a tasty idea: start your day with a delicious, fiber-packed breakfast of Whole-Grain Waffles. Garnish them with yogurt and seasonal fruit, and award yourself a plate of these hearty "golden globes" of griddle goodness.
If you're pressed for time, they can be cooked ahead, cooled, and frozen in resealable plastic bags. Then just pop them into the toaster straight from the freezer and enjoy!
Ingredients
| Whole wheat flour | 1 1/2 Cup (24 tbs) | |
| All purpose flour | 3/4 Cup (12 tbs) | |
| Quick cooking oats | 1/4 Cup (4 tbs) | |
| Flax seed | 1/4 Cup (4 tbs) , ground | |
| Wheat germ | 1/4 Cup (4 tbs) | |
| Granulated sugar | 1/4 Cup (4 tbs) | |
| Baking powder | 1 Tablespoon | |
| Baking soda | 1/2 Teaspoon | |
| Salt | 1/2 Teaspoon | |
| Buttermilk | 2 Cup (32 tbs) | |
| Egg yolks | 3 Large | |
| Vegetable oil | 6 Tablespoon | |
| Egg whites | 3 Large | |
| Vegetable cooking spray | 1 Teaspoon (as needed) |
Directions
GETTING READY
1. Preheat waffle iron to medium heat. You can use a Belgian waffle iron.
MAKING
2. In a large mixing bowl, combine whole wheat flour, all purpose flour, oats, flax seeds, wheat germ, sugar, baking powder, baking soda and salt. Mix and make a well in the center of the dry ingredients.
3. In a separate bowl, combine buttermilk, egg yolks and oil. Whisk just until evenly blended.
4. Add the buttermilk mixture to the dry ingredients and mix with a wooden spoon just until the batter is evenly moistened. Do not over mix.
5. Using an electric mixer, whip the egg whites on medium speed for 2 ½ minutes or until a medium-stiff peak is formed.
6. Gently fold egg whites into the batter, 1/3 at a time until combined.
7. Generously spray the preheated waffle iron with vegetable cooking spray. Ladle ¾ cup of the batter into the waffle iron, close the lid, and cook for 3-4 minutes or until the waffles are golden brown.
SERVING
8. Top the waffles with a generous serving of seasonal fruits and a dollop of non-fat Greek style yogurt
TIPS
You can also serve it with ½ tablespoon butter and pure maple syrup (heated) or with banana slices and a drizzle of both melted chocolate and melted peanut butter chips.
Recipe Summary
Nutrition Facts
Serving size
Calories 358Calories from Fat 150
% Daily Value*
Total Fat 17 g26.2%
Saturated Fat 2 g10%
Trans Fat 0 g
Cholesterol
Sodium 379 mg15.79%
Total Carbohydrates 42 g14%
Dietary Fiber 5 g20%
Sugars 6 g
Protein 11 g22%
Vitamin A % Vitamin C %
Calcium % Iron %
*Based on a 2000 Calorie diet
