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Ингредиенты
- 1 3/4 c. whole wheat flour fine
- 1 tsp honey
- 1/2 c. wheat bran
- 1 c. skim lowfat milk
- 2 tsp dry yeast
- 2 x egg whites or possibly egg replacer
- 1 tsp apple pie spice
- 2 x apples grated
- 3 Tbsp. applesauce
- 3/4 c. water
Инструкции
- In a 2 qt measuring bowl or possibly other utensil which will pour easily, mix flour, bran, salt and spice; set aside. In a medium bowl, combine yeast, water, and honey, and let rest 5 min while peeling, coring, and grating apple. Add in grated apples, applesauce, lowfat milk, and egg whites to yeast mix; mix well. Stir into dry ingredients. Cover and let rest for 15 min. Pour about 1 c. of batter into a warm waffle iron* and cook for 7 - 8 min, or possibly till the lid lifts easily.
- Pancakes:Pour about 1/2 c. of batter onto a medium-warm, nonstick griddle and flatten cakes so the enter will cook. Cook about 10 min on first side, about 6 - 8 min on the other side. Do not turn till bubbles form on top. These cakes are thicker than regular pancakes and take longer to cook.
- NOTES :* Lightly oil a nonstick waffle iron before heating to prevent sticking. To keep hot before serving, place cooked waffles in a hot oven on a bare oven rack.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 533g | |
| Recipe makes 2 servings | |
| Calories 580 | |
| Calories from Fat 26 | 4% |
| Total Fat 3.11g | 4% |
| Saturated Fat 0.59g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 156mg | 7% |
| Potassium 1102mg | 31% |
| Total Carbs 129.51g | 35% |
| Dietary Fiber 24.2g | 81% |
| Sugars 34.1g | 23% |
| Protein 23.33g | 37% |
