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Makes 4 servings.
Ingredients
For waffles:
1 cup whole-wheat flour
½ cup quick-cooking oats
2 teaspoons baking powder
1 teaspoon sugar
¼ cup unsalted pecans, chopped
2 large eggs, separated*
1½ cups fat-free (skim) milk
1 tablespoon vegetable oil
For fruit topping:
2 cups fresh strawberries, rinsed,
stems removed and cut in half
(or substitute frozen
strawberries, thawed)
1 cup fresh blackberries, rinsed (or
substitute frozen blackberries,
thawed)
1 cup fresh blueberries, rinsed (or
substitute frozen blueberries,
thawed)
1 teaspoon powdered sugar
Directions
●
●
Preheat waffle iron.
●
●
Combine flour, oats, baking
powder, sugar and pecans in a
large bowl.
●
●
Combine egg yolks, milk and
vegetable oil in a separate bowl,
and mix well.
(or pancakes!)
Oatmeal pecan
waffles
●
●
Add liquid mixture to the dry
ingredients, and stir together. Do
not overmix; mixture should be a
bit lumpy.
●
●
Whip egg whites to medium
peaks. Gently fold egg whites into
batter.*
●
●
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.)
●
●
Add fresh fruit and a light dusting
of powdered sugar to each waffle,
and serve.
*For pancakes, do not separate
eggs. Mix whole eggs with milk and
oil, and make pancakes as usual.
Nutrition information
Serving size:
3 small (2-inch)
or 1 large (6-inch) waffle.
Amount per serving: 340 calories,
11g total fat (2g saturated fat),
50g carbohydrates, 14g protein,
9g total fiber,
331mg sodium.
Source: National Heart,
Lung, and Blood Institute
Nonprofit Org.
U.S. Postage
PAID
Jacksonville, FL
Permit No. 1176
Regional Medical Center Board
400 E. 10th Street
Anniston, AL 36207
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