Buttermilk waffles

Ingredients

• 1 cup whole-wheat (whole-meal) flour
• 1 cup all-purpose (plain) flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 tablespoon sugar
• 2 cups buttermilk
• 1 egg
• 4 egg whites

Directions

In a large mixing bowl, combine the flours, baking powder, baking soda and sugar.

In a medium bowl, whisk together the buttermilk and whole egg. Add to the flour mixture and stir to mix evenly.

In a large metal or glass bowl, using an electric mixture on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the flour mixture.

Place a baking sheet in the oven and heat to 225 F. Preheat a waffle iron. Spray with cooking spray if necessary. Spoon or ladle about 3/4 cup of the batter into the waffle iron, depending on the size of the iron. Spread slightly with a spoon and cook according to the manufacturer's instructions. Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter to make 6 waffles.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 206
Total carbohydrate: 36 g
Cholesterol: 39 mg
Dietary fiber: 3 g
Monounsaturated fat: <1 g
Protein: 11 g
Saturated fat: 1 g
Serving size: 1 waffle
Sodium: 348 mg
Total fat: 2 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 2

Diabetes Meal Plan Choices

Milk and milk products: 1/2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1/2