By Mayo Clinic Staff

Dietitian's tip:

Instead of syrup, try topping each buttermilk waffle with 1/2 cup sliced fresh peaches sprinkled with cinnamon, 3/4 cup berries (strawberries, blueberries or raspberries) or 1/2 cup applesauce.

Number of servings

Serves 6

Ingredients

    1 cup whole-wheat (whole-meal) flour
    1 cup all-purpose (plain) flour
    1 teaspoon baking powder
    1/2 teaspoon baking soda
    1 tablespoon sugar
    2 cups buttermilk
    1 egg
    4 egg whites

Directions

In a large mixing bowl, combine the flours, baking powder, baking soda and sugar.

In a medium bowl, whisk together the buttermilk and whole egg. Add to the flour mixture and stir to mix evenly.

In a large metal or glass bowl, using an electric mixture on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the flour mixture.

Place a baking sheet in the oven and preheat to 225 F.

Preheat a waffle iron. Spray with cooking spray if necessary. Spoon or ladle about 3/4 cup of the batter into the waffle iron, depending on the size of the iron. Spread slightly with a spoon and cook according to the manufacturer's instructions. Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter to make 6 waffles.

Nutritional analysis per serving

Serving size :1 waffle

  • Total fat 2 g
  • Calories 208
  • Protein 11 g
  • Cholesterol 39 mg
  • Total carbohydrate 37 g
  • Dietary fiber 3 g
  • Monounsaturated fat 1 g
  • Saturated fat 1 g
  • Sodium 281 mg
Oct. 01, 2009