Yesterday I gave you 10 tips to lighten up your recipes. Today’s waffle recipe is a terrific example.
The original recipe came from Better Homes and Gardens New Cookbook, and weighed in at 180 calories, 11g of fat and 0g of fiber per serving. Just a few simple changes, and now the same serving has 101 calories, 1.72g of fat, and 1.17g of fiber.
Did the family taste tester notice the difference? Of course not. They were just as light and fluffy as could be, and a whole lot healthier.
1 large egg
1 large egg whites (originally 2 eggs)
1 cup flour
¾ cup whole wheat flour (originally 1 3/4 cups refined flour)
1 ¾ cups fat free milk (originally whole milk)
2 tablespoons sugar
1 tablespoon baking powder
¼ tsp salt
1 tablespoon oil (originally 1/2 cup!)
Preheat waffle iron.
Combine ingredients and mix until smooth.
Pour 1 cup waffle mix into grids of waffle maker, and bake according to manufacturers directions.
What’s good for me in this dish?
Whole wheat flour contains fiber, protein, niacin, vitamin B6 and several minerals. One of the biggest benefits of whole wheat flour over refined white flour is the boost in fiber. Most people don’t get enough fiber in their diet. Fiber is necessary to keep your digestive system functioning at its best.
Total Fat: 1.72g
Total Carbs: 17.58g
Dietary Fiber: 1.17g
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.
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