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Light and Healthy Pumpkin and Orange Waffles Recipe
|Egg white||1 Large|
|Canned pumpkin||1 Cup (16 tbs)|
|Orange juice||1⁄2 Cup (8 tbs)|
|Low fat milk||1 Cup (16 tbs)|
|Vegetable oil||2 Tablespoon|
|Baking powder||1 1⁄2 Tablespoon|
|Flour||1⁄2 Cup (8 tbs)|
|Whole wheat flour||1 Cup (16 tbs)|
Calories 172 Calories from Fat 43
% Daily Value*
Total Fat 5 g7.6%
Saturated Fat 0.83 g4.2%
Trans Fat 0 g
Cholesterol 27 mg
Sodium 315.1 mg13.1%
Total Carbohydrates 28 g9.4%
Dietary Fiber 3.4 g13.8%
Sugars 7.7 g
Protein 6 g11.4%
Vitamin A 96.7% Vitamin C 15.6%
Calcium 26.9% Iron 10.8%
*Based on a 2000 Calorie diet
2. Preheat waffle maker and pour batter onto waffle grids according to manufacturer’s directions. Cook waffles according to manufacturer’s directions.
3. Serve with butter and syrup.
What’s good for me in this dish?
Pumpkin contains vitamins A and C. Both vitamins support our immune systems. It’s also a good source of potassium, fiber, manganese, folate and omega 3 fatty acids. Pumpkins phytonutrients that support lung health and men’s prostate health.
Amount Per Serving Calories: 165, Weight Watchers Points 3 Total Fat:4.53g Cholesterol:24mg Sodium:481mg Total Carbs:26.56g Dietary Fiber:2.91g Sugars:5.57g Protein: 5.66g
This recipe is excerpted from the book Cooking Light Eggs by Kristi Rimkus. To purchase this book, please visit: Cooking Light.