INGREDIENTS
2
egg whites
1
tablespoon dark brown sugar
1
tablespoon canola
or vegetable oil
1
cup fat-free (skim) milk
2/3
cup unprocessed wheat bran
2/3
cup uncooked quick-cooking oats
1‑1/2
teaspoons baking powder
1/4
teaspoon salt
3
tablespoons toasted sunflower seeds*
1
cup apple butter
*To toast sunflower seeds, cook and stir sunflower seeds in small nonstick skillet over medium heat about 5 minutes or until golden brown, stirring occasionally. Remove from skillet; let cool.
PREPARATION:
- Beat egg whites in medium bowl with electric mixer until soft peaks form; set aside. Mix sugar and oil in small bowl. Stir in milk; mix well. Combine bran, oats, baking powder and salt in large bowl; mix well. Stir sugar mixture into bran mixture. Add sunflower seeds; stir just until moistened. Do not overmix. Gently fold in beaten egg whites.
- Coat nonstick waffle iron lightly with cooking spray; heat according to manufacturer's directions. Stir batter; spoon 1/2 cup batter into waffle iron for each waffle. Cook until steam stops escaping from around edges and waffle is golden brown. Serve each waffle with 1/4 cup apple butter.
Note
It is essential to use a nonstick waffle iron because of the low fat content of these waffles.
This recipe appears in:
Pancakes & Waffles
NUTRITIONAL INFORMATION:
Fiber
6 g
Carbohydrate
68 g
Cholesterol
1 mg
Saturated Fat
1 g
Total Fat
10 g
Calories from Fat
22 %
Calories
384
Protein
12 g
Sodium
318 mg
DIETARY EXCHANGE:
Fat
1-1/2
Meat
1/2
Fruit
2-1/2
Starch
2
