1 1/2 cups unbleached all-purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 tablespoons sugar
1 egg plus 2 egg whites or 4 egg whites
2 cups nonfat or low fat buttermilk
½ teaspoon vanilla – optional
fat free whipped cream – optional
Combine flour, baking powder, baking soda, salt and sugar in a medium bowl. Make a well in center of mixture.
In another bowl combine buttermilk, egg and/or egg whites and vanilla.
Pour liquids into flour mixture and blend until smooth with a wire whisk.
Spray waffle iron with non-stick cooking spray and preheat according to manufacture’s directions or until water droplets sizzle and bounce off hot iron.
In a separate bowl, beat remaining 2 egg whites to soft peaks. Fold beaten whites into batter to lighten. Pour about 1 cup of batter onto waffle iron and close. Cook about 2 minutes or until steam stops escaping from sides of waffle maker.
Serve immediately with warm Fresh Berry Topping (below) and fat free whipped cream. Light syrup, light preserves or fresh fruit can also be used.
Yield: 4 square waffles or 8 servings of 2 waffles each at approximately 125 calories; 1 gram total fat; 0.2 gram saturated fat; 28 milligrams cholesterol; 22 grams carbohydrate; 0 dietary fiber; 6 grams protein; 423 milligrams sodium.
Nutritional Note: Fat and cholesterol content per serving are reduced to 0 if made without whole egg.
FRESH BERRY TOPPING
Combine berries, sugar, cinnamon and lemon rind in a medium size heavy saucepan. Add cornstarch to water and stir until dissolved. Add water and cornstarch mixture to pan and cook all ingredients together over medium-high heat until thickened and clear.
Remove berries from heat and set aside to cool slightly before serving or transfer topping to a nonmetallic container, cover and chill until ready to use.
Yield: 2 1/2 cups or 20 1oz. servings (2 tablespoons) at approximately 33 calories; 0 fat; 0 cholesterol; 8 grams carbohydrate; 0 protein; 0 sodium.
Recipes from the cookbook, Lighten Up – The Art of Low Fat Gourmet Cooking, by Mary E. Ross