10 Summer Favorites Made Lighter
Try these guilt-less versions of beloved warm-weather foods
Belgian Waffles with Fruit and Whipped Cream
Journal as: 2 pieces of "waffle/pancake/French
To lighten waffles, use less fat in the batter, and turn to a flavorful
substitute (like low-fat buttermilk). Use a nonstick waffle iron, so you can
get away with just a little canola cooking spray. You can make these with
reduced-fat Bisquick and substitute low-fat buttermilk for the milk called for
in the package directions (you may have to add a bit more because buttermilk is
thicker than regular milk). Or make your batter from scratch, as here.
I like to serve waffles with fruit (fresh, or unsweetened frozen), a quick
dusting of powdered sugar, and a small dollop of Lite Cool Whip or light
whipping cream. The Lite Cool Whip will only cost you about 40 calories and 2
grams of fat, and it adds a fun touch.
2 large egg whites
1 egg yolk
2 tablespoons egg substitute
5 tablespoons granulated sugar (or use 3 tablespoons sugar plus 2 tablespoons
2 teaspoons vanilla extract
2 1/2 tablespoons canola oil
1/3 cup fat-free sour cream (or use light sour cream)
1 teaspoon salt
2 3/4 cup self-rising flour (or 2 2/3 cup regular flour plus 4 teaspoons baking
2 1/8 cups low-fat buttermilk
- In mixing bowl, beat egg whites until they form soft peaks. Spoon into a
small bowl and set aside.
- In same mixing bowl, beat together egg yolk, egg substitute, and sugar.
Then beat in the vanilla extract, canola oil, sour cream, and salt until
smooth. Alternate adding the flour mixture and the buttermilk, in small
batches, until both are incorporated into the batter.
- Fold the egg whites into the batter in mixing bowl. Let the batter stand
for about 40 minutes or cover and refrigerate overnight.
- Coat preheated nonstick waffle iron with canola cooking spray. Pour batter
onto the waffle iron in amounts suggested by the waffle iron manufacturer
(around 1/3 to 1/2 cup, depending on your waffle iron). Cook until waffles are
golden brown on the outside.
Yield: 6 servings (about 2 square Belgian Waffles each)
Per serving: 350 calories, 12 g protein, 58 g carbohydrate, 7.8
g fat, 1.3 g saturated fat, 4 g monounsaturated fat, 2.2 g polyunsaturated fat,
38 mg cholesterol, 2 g fiber, 810 mg sodium. Calories from fat: 20%. (NOTE: You
can use 1 1/3 cup whole-wheat flour + 1 1/3 cup white flour to give each
serving 4 grams of fiber.)