Whole Wheat Pecan Waffles
What's in this for baby and me? Protein and calcium.
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An excellent source of protein and calcium, and a good source of iron, fiber, B vitamins, and vitamin A, these pecan waffles are a weekend special that can be frozen for weekday breakfast bliss. Diabetic-Friendly Strawberry Raspberry Syrup, honey, maple syrup, molasses, and fresh berries are all fabulous toppings. Freeze any leftover waffles, or make an extra batch to freeze. If you're on the go, try a waffle sandwich made with peanut butter, or any other nut butter, and some jam, or a waffle sprinkled with confectioners' sugar for a snack. Notes for a Calcium Boost follow the recipe.
| - Makes about eighteen 5-1/2 x 2-1/4-inch waffles |
| 3/4 cup whole wheat flour |
6 tablespoons unsalted butter, melted |
| 1 cup all-purpose flour |
2 cups reduced-fat 2% milk |
| 1 tablespoon baking powder |
1/2 cup chopped pecans |
| 1 tablespoon sugar |
Canola oil cooking spray, for greasing the waffle iron |
| 1/2 teaspoon salt |
|
| 2 large eggs plus 1 large egg white |
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- Place the dry ingredients in a large bowl and whisk together.
- In a second bowl or large measuring cup, whisk together the eggs, egg white, melted butter, and milk.
- Add the wet ingredients to the dry ingredients and whisk together until well blended. Stir in the nuts.
- Preheat the waffle iron. Spray the waffle grids with cooking spray. Spoon some batter onto the hot iron and spread to within 1/4 inch of the edge of the grids. Close the lid and cook until the waffles are golden brown. Serve immediately.
Cooking Tip #1: To prevent cooked waffles from getting soggy, if you are not serving them immediately, place them on a plate lined with a paper towel, or lean them up against each other in a tent-like position to allow the steam to escape. If they do get soggy or cold, toast them briefly in a toaster or place them directly on the rack of a 350ºF oven
for a few minutes.
Cooking Tip #2: A Belgian waffle iron can be used to make these waffles. The yield will be about fourteen 4-1/2 inch waffles. Calcium Boost: In a measuring cup, combine 1/3 cup pasteurized instant nonfat dry milk with the milk. Mix until the milk powder has dissolved, then follow the directions in Step 2. Waffles made with instant nonfat dry milk tend to be a little heavier.
Variation: If you do not have whole wheat flour, you can use 13/4 cups allpurpose flour.
Storage Tip: To freeze, cool the waffles, place them in a zip-lock bag, and freeze. To reheat, place the frozen waffles directly on the oven rack or on a piece of foil in a 350ºF oven until heated through, about 7 minutes, or reheat them in a toaster. The waffles will keep for about one month in the freezer.
Diabetic Tip: Reduce the unsalted butter to 4 tablespoons and omit the
pecans. Use a low-sugar jam (such as Polaner All Fruit; 2 teaspoons are FREE), or top your pancake with 2 teaspoons (also FREE) Quick Diabetic-
Friendly Strawberry Raspberry Syrup.
Complete Meal Ideas: Serve these waffles with: Fresh fruit or juice of your choice that contains vitamin C Reduced-fat 2% milk or low-fat yogurt
Approximate Nutritional Information: Serving cals; Protein: 11g; Carbohydrates: 34 g; Fat: 22 g; Fiber: 3.3 Exchange: Bread/Starch 2, Fat 4.5, Meat (Medium Fat) 1
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