Oatmeal Pecan Waffles or Pancakes

Oatmeal Pecan Waffles or Pancakes

Your children will jump right out of bed for this delicious meal.

CAL/SERV :

340

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

30 MINS

INGREDIENTS

For waffles:

  • 1 C  whole-wheat flour
  • ½ C  quick- cooking oats
  • 2 tsp  baking powder
  • 1 tsp  sugar
  • ¼ C  unsalted pecans, chopped
  • 2  large eggs, separated (for pancakes, see note)
  • 1½ 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

INSTRUCTIONS
  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 over mix; 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.

Nutrition (per serving):

Calories 340, 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%, Calcium 30%, Iron 6%.

*Percent Daily Values are based on 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute