• 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 method

  • 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

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