4
Serves
Preparation time: 20 minutes
Cooking time: 15 minutes
Crisp, crunchy waffles, so popular in France, Belgium, and the United States, too, are a lovely treat for breakfast or brunch. The pecans add a lovely crunch along with fiber and disease-fighting vitamins and minerals.
1 large, ripe pear, cored and diced
1/3 cup pure maple syrup
1/2 cup pecans
3/4 cup blackberries
3/4 cup all-purpose flour
1 tablespoon sugar
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1 large egg, separated
1 cup low-fat milk
1 tablespoon butter, melted
11/2 tablespoons finely chopped pecans
1. To make the maple and blackberry sauce: Put the pear and maple syrup in a small saucepan over low heat to warm through; remove from the heat. Stir in the pecans and blackberries. Set aside.
2. Meanwhile, to make the batter, mix the flour, sugar, baking powder, and cinnamon in a large bowl. Make a well in the center and add the egg yolk and milk. Gently whisk the egg yolk and milk together, and gradually whisk in the flour to make a thick, smooth batter. Whisk in the butter and pecans.
3. Whisk the egg white in a separate bowl until stiff peaks form. Pile the egg white on top of the batter and, using a large metal spoon, fold it in gently.
4. To cook the waffles: Coat a waffle iron with cooking spray. Heat the iron. Spoon in enough of the batter to cover three-quarters of the surface, close the iron, and cook until the waffles are crisp and golden brown, 4 to 5 minutes. Keep the waffles warm in a 200°F (90°C) oven while you finish cooking the remaining batter.
5. Just before all the waffles are ready, gently warm the fruit sauce. Serve with the warm waffles. One serving is 2 waffles. Wrap any leftover waffles individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.
Per serving: 426 calories, 9 g protein, 56 g carbohydrates, 5 g fiber, 19 g total fat, 5 g saturated fat, 158 mg sodium