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Ingredients
- 1/4 c. apple juice concentrate
- 5 egg whites
- 2 c. skim lowfat milk
- 2/3 c. nonfat dry lowfat milk
- 1 1/3 c. whole wheat flour
- 1/3 c. rolled oats
- 1/2 c. wheat germ
- 4 teaspoon baking pwdr
- 2 teaspoon vanilla
- Cottage cheese or possibly yogurt
- Fruit-only preserves
- Fresh berries cooked in apple juice concentrate
- Unsweetened frzn berries, thawed
- Unsweetened applesauce
- Fruited yogurt
Directions
- Preheat a waffle iron. Beat the butter, juice concentrate, egg, egg whites, and skim lowfat milk together in a bowl. Put together the dry ingredients in another bowl, stirring to blend thoroughly. Add in them to the egg mix and stir just till blended. Mix in the vanilla.Pour batter in batches onto a hot waffle iron and bake till nicely browned. Serve immediately with any of the toppings.
- 1/4 recipe = 2 whole grain servings; 1 protein serving; 1 calcium serving.
- VARIATION: For Orange Waffles, substitute orange juice concentrate for apple juice concentrate. Add in 1 tbsp finely grated orange peel. 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 256g | |
| Recipe makes 4 servings | |
| Calories 334 | |
| Calories from Fat 25 | 7% |
| Total Fat 3.02g | 4% |
| Saturated Fat 0.66g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 1370mg | 57% |
| Potassium 665mg | 19% |
| Total Carbs 63.55g | 17% |
| Dietary Fiber 7.9g | 26% |
| Sugars 18.28g | 12% |
| Protein 15.86g | 25% |
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