Pumpkin Pecan Waffles - 40g Carbs, 3.5g Fiber
From: www.medicinenet.com - WebMD Inc
In these waffles, I use half whole-wheat flour and half white flour.
Your kids may not even notice that it's half whole-wheat; the pumpkin
seems to mask it. I also used the smallest amount of sugar I could get
away with.
1 cup unbleached white flour
1 cup whole-wheat flour
1/4 cup granulated sugar
1 Tbsp cornstarch
2 tsp baking powder
1/2 tsp salt
2 1/2 tsp pumpkin pie spice OR
2 tsp ground cinnamon, 1/4 tsp ground ginger & 1/4 tsp ground nutmeg
3 large egg whites (keep 1 yolk and discard the other two)
1 egg yolk
2 Tbsp egg substitute
1 cup low-fat milk
3/4cup low-fat buttermilk, well-shaken
1/2 cup canned pumpkin
2 Tbsp canola oil
About 7 Tbsp dry-toasted pecan pieces
Canola cooking spray
1. Preheat a Belgian waffle iron.
2. Whisk together flours, sugar, cornstarch, baking powder, salt, and
pumpkin pie spice in medium-sized bowl; set aside.
3. Add egg yolk and egg substitute to medium bowl and whisk in milk, buttermilk, pumpkin, and canola oil. Continue to whisk until mixture
is smooth. Add the flour mixture into the pumpkin mixture, whisking
just until smooth.
4. Add egg whites to another mixing bowl and beat until soft peaks
form (about 2 minutes). Gently fold the egg whites into the
pumpkin-and-flour batter.
5. Coat hot waffle iron with canola cooking spray. Spoon batter: (use
a slightly heaping 1/4-cup of batter per 4-inch waffle; depending on
your particular waffle iron) into the waffle iron, spreading quickly.
Sprinkle about a tablespoon of dry-toasted pecan pieces over the top
of the two waffles (you can sprinkle with cinnamon sugar or mini
chocolate chips instead, if desired). Close lid and bake about 3 minutes,
until steaming almost stops and the waffles are golden brown. Serve warm!
Yield: 14 (4-inch) Belgian waffles
Servings: about 7
Nutrition per Serving (including pecans):
289 Calories, 33%Calories from fat, 10.5g Fat, 1.4g Saturated Fat,
6g Monounsaturated, 2.7g Polyunsaturated, 33mg Cholesterol,
9.5g Protein, 40g Carbs, 3.5g Fiber, 371mg Sodium
