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Apple Waffles
2 eggs, separated
3 tablespoons
margarine or butter,
melted
1 cup lowfat milk
1
3
⁄4 cups all-purpose
flour
1 tablespoon baking
powder
1
⁄2 teaspoon cinnamon
1 cup shredded apple
Place egg whites in small bowl. Beat on Speed 3
about 40 seconds, or until stiff peaks form. Set
aside.
Place egg yolks, margarine, and milk in medium
bowl. Beat on Speed 1 about 20 seconds, or until
blended. Add flour, baking powder, and cinnamon.
Beat on Speed 1 about 30 seconds, or until
blended. Beat on Speed 2 about 20 seconds, or
until smooth. Add apple. Beat on Speed 1 about 15
seconds, or until combined. Add egg whites. Beat
on Speed 1 about 15 seconds, or until blended.
Spray waffle iron with no-stick cooking spray. Heat
according to manufacturer’s directions. Pour about
1
⁄3 cup batter for each waffle onto iron. Bake until
steaming stops and waffles are golden brown.
Yield: 6 servings (1 waffle per serving).
Per serving: About 242 cal, 7 g pro, 34 g carb,
9 g total fat, 2 g sat fat, 75 mg chol, 239 mg sod.
Skillet Chicken Florentine
2medium shallots,
chopped
4 ounces light cream
cheese
1
⁄4
cup seasoned bread
crumbs
Dash nutmeg
1 package (9 oz.)
frozen chopped
spinach, thawed and
pressed dry
4 boneless, skinless
chicken breast
halves, pounded
slightly to flatten
1
⁄2 cup shredded
reduced-fat Swiss
cheese
1 can (14
1
⁄2 oz.) diced
tomatoes with
roasted garlic, onion,
and oregano
Spray large nonstick skillet with no-stick cooking
spray. Heat over medium heat. Add shallots. Cook
about 5 minutes, or until tender. Add 2 tablespoons
water, if necessary, to prevent browning.
Place cream cheese, shallots, bread crumbs, and
nutmeg in medium bowl. Beat on Speed 1 about
30 seconds, or until blended. Break apart spinach
with fork. Add to cream cheese mixture. Beat on
Speed 1 about 15 seconds, or until blended.
Spread one-fourth of mixture on each chicken
breast. Fold chicken breast over to enclose filling.
Spray large nonstick skillet with no-stick cooking
spray. Heat over medium-high heat. Add chicken.
Cook about 3 minutes, or until evenly browned.
Add tomatoes. Reduce heat to low. Cook, covered,
8 to 12 minutes, or until chicken is thoroughly
cooked and filling is hot. To serve, spoon tomatoes
over chicken.
Yield: 4 servings.
Per serving: About 306 cal, 39 g pro, 16 g carb,
11 g total fat, 4 g sat fat, 90 mg chol, 873 mg sod.