Nonstick canola oil spray
3/4 cup unbleached flour (spoon into measuring cup and level top)
3/4 cup whole wheat pastry flour or regular whole wheat (can also use
all-purpose)
1/4 cup unprocessed (miller's) wheat bran
2 teaspoons baking powder
Pinch of salt
1-1/4 cups 1-percent low-fat milk
1/4 cup canola oil
1 large egg
2 large egg whites
2 tablespoon sugar
1. Preheat a nonstick waffle iron.
2. Meanwhile, in a medium bowl, whisk the flours, baking powder, and salt until
well-combined.
3. In another medium bowl, whisk the milk, oil, egg, egg whites and sugar until
combined. Make a well in the center of the dry ingredients and pour in the milk
mixture. Using a spoon, stir until just combined. The batter will be thick. Do
not overmix.
4. Spray both sides of the waffle iron with oil spray. Pour enough batter until
it comes within 1 inch of the edges. Cook until the waffle batter stops
steaming, sometimes just 2 to 3 minutes. Do not lif the cover while cooking.
Transfer to a baking sheet and keep warm in a preheated 200 degree F oven while
cooking the remaining waffles. Between batches, spray both sides of the waffle
iron with oil. Serve hot, with maple syrup.
BUTTERMILK WAFFLES: Omit whole
wheat flour. Increase the all-purpose to 1-3/4 cups. Omit baking powder and add
in 3/4 teaspoon baking soda. Substitute low-fat buttermilk for the 1 percent
low-fat milk.
ORANGE PECAN WAFFLES: Add in the
grated zest of 1 orange or 1/4 teaspoon orange oil to the wet ingredients. Add
in 1/4 cup finely chopped pecans.
Nutritional Analysis - each: About 187 calories
(12 percent from protein; 49percent from carbohydrates; 39 percent from fat), 6
grams protein, 28 milligrams carbohydrates, 8 grams fat (less than 1 gram
saturated fat), 28 milligrams cholesterol, 157 milligrams sodium, 2 grams fiber.
The Healthy Oven Baking Book, by Sarah Phillips, Doubleday,
1999
