With this recipe in your repertoire, you’ll be tempted to start a weekend tradition of serving waffles for a special breakfast treat. Double the recipe when you have guests or so you’ll have waffles to freeze for quick breakfasts later on.

　　

Ingredients

Serves 6; 1 waffle and 2 tablespoons sauce per serving

　　

Sauce

8 ounces strawberries, hulled and halved

　　1 1/2 teaspoons honey

　　

Waffles

3/4 cup low-fat buttermilk

　　1/4 cup uncooked quick-cooking oatmeal

　　1/2 large banana, mashed

　　1/4 cup egg substitute or 2 large eggs

　　1 1/2 tablespoons light brown sugar

　　1 1/2 teaspoons canola or corn oil

　　1/2 cup all-purpose flour

　　1/4 cup whole-wheat flour

　　1 teaspoon baking powder

　　1/8 teaspoon baking soda

　　Cooking spray

　　2 tablespoons chopped pecans, dry-roasted

　　

Step 1

In a food processor or blender, process the strawberries and honey until smooth. Pour into a small bowl. Cover and refrigerate until ready to use. (The sauce will keep for up to three days. If you prepare the sauce ahead of time, you may want to let it come to room temperature before spooning it over the waffles.)

　　

Step 2

In a medium bowl, stir together the buttermilk, oatmeal, banana, egg substitute, brown sugar, and oil until the oatmeal is moistened. Let the mixture stand for 5 minutes to soften the oatmeal.

　　

Step 3

Meanwhile, preheat a waffle iron using the manufacturer’s directions. Preheat the oven to 200°F. Line a baking sheet with aluminum foil. Set aside.

　　

Step 4

In a small bowl, stir together the flours, baking powder, and baking soda. Whisk into the buttermilk mixture until the batter is just moistened but no flour is visible. Don’t overmix; the batter should be slightly lumpy.

　　

Step 5

Lightly spray the heated waffle iron with cooking spray. Spoon the batter for the first waffle over the waffle iron. Following the manufacturer’s directions for timing, cook until the steaming stops and the waffle is golden brown. Watch the first batch closely and adjust the time as necessary. Transfer the waffle to the baking sheet. Put in the oven to keep warm, uncovered, for up to 45 minutes. Repeat with the remaining batter.

　　

Step 6

Top each waffle with about 2 tablespoons strawberry sauce. Sprinkle each with about 1 teaspoon pecans.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 145

　　

Step 9

Total fat: 3.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 1.0g

　　

Step 13

Monounsaturated: 1.5g

　　

Step 14

Cholesterol: 1mg

　　

Step 15

Sodium: 148mg

　　

Step 16

Carbohydrates: 26g

　　

Step 17

Fiber: 3g

　　

Step 18

Sugars: 10g

　　

Step 19

Protein: 5g

　　

Step 20

Calcium: 95mg

　　

Step 21

Potassium: 217mg

　　

Dietary Exchanges

Step 22

1 1/2 starch

　　American Heart Association Low-Salt Cookbook, 4th Edition