Waffles (Serves 8, 1 waffle per person)

Ingredients

• 1/3 cup of canola
• 1 ¼ skimmed and fat-free milk
• 2 oversize eggs, separated
• 1 tablespoon of baking powder
• 1 ¾ cups of flower

Recipe

Preheat your waffle iron.

Prepare two bowls, one large and one small. In the large bowl, sift in the flour, the baking powder and the salt. In the smaller bowl, beat the separated egg whites until they are stiff and fold them into the batter.

Make sure that the waffle iron is non-stick (with non-stick pan spray) and pour in the batter. In terms of quantity, about ½ cup of mixture per waffle should do. Bake the mixture in the waffle irons until they are crisp and browned. Serve hot.

Nutritional information (per serving)

• 217 calories,
• 99 calories from fat,
• 11g fat,
• 1g saturated fat,
• 54mg cholesterol,
• 227mg sodium,
• 24g carbohydrates,
• 1g dietary fibre,
• 2g sugar,
• 6g protein

Diabetic exchange

• 1 1/2 Starch,
• 2 Monounsaturated Fat.