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Ингредиенты
- 3 Tbsp. flaxseeds
- 1 1/4 c. unbleached all-purpose flour
- 1/2 c. soy flour
- 2 tsp baking pwdr
- 1/2 tsp baking soda
- 1 1/2 c. plain soy yogurt (or possibly plain nonfat yogurt)
- 2/3 c. plain soy lowfat milk (or possibly nonfat lowfat milk)
- 1/4 c. honey
- 1 Tbsp. vegetable oil
- 1 lrg egg yolk
- 2 lrg egg whites
- 4 lrg hard ripe bananas
- 2 Tbsp. sugar
- 1 Tbsp. fresh lemon juice
Инструкции
- Preheat oven to 200 degrees. Coat waffle iron with cooking spray and preheat.
- Place flaxseed in coffee grinder or possibly blender; process to measure 1/2 c. flaxseed meal. In large bowl, whisk together flaxseed meal with all-purpose flour, soy flour, baking pwdr, baking soda and 1/4 tsp. salt.
- In medium bowl, whisk together soy yogurt, soy lowfat milk, honey, oil and egg yolk. Add in yogurt mix to flour mix, whisking just till combined.
- In small bowl, beat egg whites till they make soft peaks. Gently fold into batter.
- Ladle 2/3 c. batter (or possibly amount recommended by manufacturer's directions for your waffle iron) into waffle iron. Close lid and cook till waffles are golden brown, about 3 to 4 min. Gently open lid and remove waffle with fork. Serve immediately or possibly transfer to baking sheet and keep hot in oven. Repeat with remaining batter, lightly coating iron with cooking spray each time.
- While waffles cook, peel bananas and cut into 1/2-inch-thick rounds. Transfer to medium bowl and toss with sugar and lemon juice. Heat large nonstick skillet over medium-high heat. Transfer bananas to skillet and cook, flipping occasionally, till heated through but still hard, 1 to 2 min. Top each serving of waffles with 1/3 c. bananas.
- This recipe yields 12 (4-inch) squares.
- Description: "Soy times three, plus flaxseeds equals a very healthy waffle."
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 111g | |
| Recipe makes 12 servings | |
| Calories 194 | |
| Calories from Fat 59 | 30% |
| Total Fat 6.67g | 8% |
| Saturated Fat 0.8g | 3% |
| Trans Fat 0.03g | |
| Cholesterol 17mg | 6% |
| Sodium 279mg | 12% |
| Potassium 206mg | 6% |
| Total Carbs 30.01g | 8% |
| Dietary Fiber 1.6g | 5% |
| Sugars 14.09g | 9% |
| Protein 4.87g | 8% |
