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Pancakes
1
1
⁄2 cups all-purpose
flour
2 teaspoons baking
powder
1 teaspoon sugar
1
⁄2 teaspoon salt
1
⁄2 cup fat-free egg
substitute or 2 eggs
1
1
⁄4 cups low-fat milk
3 tablespoons
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 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 protein, 41 g
carb, 11 g fat, 6 mg chol, 490 mg sodium.
Crispy Waffles
2 cups all-purpose
flour
3 teaspoons baking
powder
2 tablespoons sugar
1
⁄2 teaspoon salt
2 eggs, separated
1
1
⁄4 cups low-fat milk
1
⁄4 cup 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 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 protein, 39 g
carb, 10 g fat, 75 mg chol, 441 mg sodium.