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RECIPE CONVERTER "Freezer" Waffles Jennifer Nelson, a registered dietitian from Rochester, took a recipe for "Freezer" Waffles and reduced the amount of fat, calories and cholesterol. She changed the recipe, tested it for taste and analyzed it for nutriti

'Freezer' waffles

Original

Basic mix:

10 cups sifted flour

1/3 cup baking powder

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1/4 cup sugar

1 tablespoon salt

2 cups shortening

Waffles:

2 cups basic mix

2 beaten egg yolks

1 1/2 cups skim milk

2 tablespoons oil

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2 stiffly beaten egg whites

Modified

Basic mix:

5 cups sifted white flour and 5 cups sifted whole wheat flour

1/3 cup baking powder

2 tablespoons sugar

1 teaspoon salt

Waffles:

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2 cups modified basic mix

1 1/2 cups skim milk or substitute soy milk

1 tablespoon oil

4 stiffly beaten egg whites

2 tablespoons orange or lemon zest (optional)

Note: The dry ingredients may be mixed ahead of time and kept in the freezer (freezing keeps the fat in the mixture from spoiling). The modified recipe uses some whole wheat flour for added fiber. Substituting soy milk in place of skim milk provides isoflavones which may be heart and cancer protective (does not change the calories and nutrient analysis significantly).

Measure two cupfuls of basic mix into medium-sized mixing bowl. In separate bowl, combine milk and oil. Pour into flour mixture and stir gently with wire whisk to combine ingredients thoroughly (using a mixer results in tough waffles). Fold in egg whites and lemon zest. Spray or brush waffle iron with non-stick spray or brush lightly with oil. Pour batter onto hot iron and cook 5 to 7 minutes (do not open the iron as long as you see steam -- the waffle is not done and may tear). Serve immediately or put directly on rack of a preheated (275 degrees) oven for up to 15 minutes. You may also freeze leftover waffles and toast them at a later time. Yields three 10-inch waffles.

Nutritional Analysis

Original

; Calories 640

; Dietary Fiber (gm) 2

; Fat (gm) 36

; Percent calories from fat 51

; Percent polyunsaturated fat 8

; Percent saturated fat 17

; Percent monounsaturated fat 26

; Cholesterol (mg) 145

; Sodium (mg) 750

; Carbohydrate (gm) 63

; Protein (gm) 16

; Modified

; Calories 360

; Dietary Fiber (gm) 5

; Fat (gm) 6

; Percent calories from fat 15

; Percent polyunsaturated fat 5

; Percent saturated fat 3

; Percent monounsaturated fat 7

Cholesterol (mg) 2

; Sodium (mg) 550

; Carbohydrate (gm) 60

; Protein (gm) 17

; Note: Diabetics or those following calories controlled diets may count one serving as: 4 starch grain, 1 low-fat milk.

If you have a recipe you would like made more healthful, please send it to Jan McFarland, Post-Bulletin, 18 First Ave. S.E., P.O. Box 6118, Rochester MN 55903-6118. You also may e-mail recipes to farland@postbulletin.com. Please include your name, address, phone number, what you would like done with the recipe and the recipe's yield.

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