Power Waffles and Fruit

Power Waffles and Fruit IMAGE Author: Canadian Living Credits: Power Waffles and Fruit IMAGE

Finding a breakfast that gives you a boost and keeps you going until lunch can be tricky. Getting the right amounts of fast-burning energy (carbohydrates) and lasting energy (protein and fat) is key to striking the perfect balance. These whole grain waffles made with protein-rich Greek yogurt and topped with nutritious berries and more yogurt will start the day off right.

  • Portion size 12 servings
  • Credits : Canadian Living Magazine: Moms Insert, Fall 2013

Ingredients

  • 2 1/4 cups whole wheat flour
  • 1 tablespoon granulated sugar
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3 eggs separated
  • 2 1/4 cups fat-free plain Greek yogurt
  • 1/4 cup unsalted butter melted
  • 2 tablespoons vegetable oil
Maple Yogurt:
  • 1 1/2 cup fat-free plain Greek yogurt
  • 2 teaspoons vanilla
  • 2 teaspoons maple syrup
  • 3 cups assorted fresh berries (strawberries, raspberries, blueberries and blackberries)

Method

In large bowl, whisk together flour, sugar, baking powder, baking soda and salt; set aside.
Beat egg whites until soft peaks form; set aside.

In separate bowl, whisk together egg yolks, yogurt, 3/4 cup water and butter; pour over dry ingredients, stirring to combine. Fold in egg whites just until combined.

Heat waffle iron; brush lightly with some of the oil. Pour in about 1/3 cup batter for each waffle, spreading to edge. Close lid and cook until steam stops and waffles are crisp and golden, about 6 minutes.

Maple Yogurt: In bowl, stir together yogurt, vanilla and maple syrup. Serve on waffles with berries.

Nutritional facts Per waffle with berries and yogurt: about

  • Fibre 4 g
  • Sodium 257 mg
  • Sugars 7 g
  • Protein 13 g
  • Calories 215.0
  • Total fat 8 g
  • Potassium 160 mg
  • Cholesterol 56 mg
  • Saturated fat 3 g
  • Total carbohydrate 25 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 10.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 0.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 6.0
  • Vitamin C 18.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Power Waffles and Fruit

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