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Pancakes
1
1
⁄2 cups (375 mL)
all-purpose flour
2 teaspoons (10 mL)
baking powder
1 teaspoon (5 mL)
sugar
1
⁄2 teaspoon (2 mL) salt
1
⁄2 cup (125 mL) fat-free
egg substitute or 2
eggs
1
1
⁄4 cups (300 mL)
low-fat milk
3 tablespoons (45 mL)
shortening, melted
Combine flour, baking powder, sugar, and salt in
mixer bowl. Add all remaining ingredients. Attach
bowl and flat beater to mixer. Turn to Speed 4 and
mix about 30 seconds, or until ingredients are
combined. Stop and scrape bowl. Turn to Speed 4
and mix about 15 seconds, or until smooth.
Spray griddle or heavy skillet with no-stick cooking
spray. Heat griddle to medium-high heat. Pour
about
1
⁄3 cup (75 mL) batter for each pancake onto
griddle. Cook 1 to 2 minutes, or until bubbles form
on surface and edges become dry. Turn and cook 1
to 2 minutes longer, or until golden brown on
underside.
Yield: 4 servings (2 pancakes per serving).
Per serving: About 318 cal, 11 g pro, 41 g carb,
11 g fat, 6 mg chol, 490 mg sod.
Crispy Waffles
2 cups (500 mL)
all-purpose flour
3 teaspoons (15 mL)
baking powder
2 tablespoons (30 mL)
sugar
1
⁄2 teaspoon (2 mL) salt
2 eggs, separated
1
1
⁄4 cups (300 mL)
low-fat milk
1
⁄4 cup (50 mL) butter
or margarine, melted
Combine flour, baking powder, sugar, and salt in
mixer bowl. Add egg yolks, milk, and butter. Attach
bowl and flat beater to mixer. Turn to Speed 4 and
mix about 30 seconds, or until ingredients are
combined. Stop and scrape bowl. Continuing on
Speed 4, mix about 15 seconds, or until smooth.
Pour mixture into another bowl. Clean mixer bowl.
Place egg whites in mixer bowl. Attach bowl and
wire whip to mixer. Turn to Speed 8 and whip until
whites are stiff but not dry. Gently fold egg whites
into flour mixture.
Spray waffle iron with no-stick cooking spray. Heat
waffle iron. Pour about
1
⁄
3 cup (75 mL) batter for
each waffle onto iron. Bake 3 to 5 minutes, or until
golden brown.
Yield: 6 servings (1 waffle per serving).
Per serving: About 287 cal, 8 g pro, 39 g carb,
10 g fat, 75 mg chol, 441 mg sod.