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Your children will jump right out of bed for this delicious meal
Recipe Source: Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
10 minutes 30 minutes 4 servings 3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size) or pancakes
1 C whole-wheat flour
1/2 C quick-cooking oats
2 tsp baking powder
1 tsp sugar
1/4 C unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1 1/2 C fat-free (skim) milk
1 Tbsp vegetable oil
For fruit topping:
2 C fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)
1 C fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
1 C fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
1 tsp powdered sugar
1, Preheat waffle iron.
2, Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
3, Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
4, Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
5, Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
6, Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.) (Or make pancakes.)
7, Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.
Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.
Children can mix the batter and top each waffle/pancake with fruit.
Total fat 11 g
Saturated fat 2 g
Cholesterol 107 mg
Sodium 331 mg
Total fiber 9 g
Protein 14 g
Carbohydrates 50 g
Potassium 369 mg
Vitamin A 8%
Vitamin C 60%
Percent Daily Values are based on a 2,000 calorie diet.
Photo & Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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