Makes 4 servings.
1 cup whole-wheat flour
1/2 cup quick-cooking oats
2 teaspoons baking powder
1 teaspoon sugar
1/4 cup unsalted pecans, chopped
2 large eggs, separated*
1 1/2 cups fat-free (skim) milk
1 tablespoon vegetable oil
For fruit topping:
2 cups fresh strawberries, rinsed, stems removed and cut in half (or substitute frozen strawberries, thawed)
1 cup fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
1 cup fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
1 teaspoon powdered sugarDirections
*For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and make pancakes as usual.
Serving size: 3 small (2-inch) or 1 large (6-inch) waffle. Amount per serving: 340 calories, 11g total fat (2g saturated fat), 50g carbohydrates, 14g protein, 9g total fiber, 331mg sodium.