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
