Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Date | 1 date (24g) medjool | 66 |
| Honey | 1 tbsp (21g) | 64 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Strawberry | 1 cup (152g) | 49 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Safflower | not in our table | 0 |
| Waffle | not in our table | 0 |
| Arrowroot | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Safflower oil or cooking spray; to coat waffle iron
- 3/4 cup sifted rice flour
- 2 teaspoons baking powder
- 1/4 teaspoon nutmeg
- 1 teaspoon cinnamon
- Pinch salt
- 1 tablespoon honey
- 2 eggs - separated
- 1 cup nonfat milk
- 1/4 cup safflower oil
- 1 cup cooked rice
- 1 cup sliced strawberries
- 2 teaspoon date sugar or maple syrup
- 2 teaspoon arrowroot powder
- 1 cup (or more) nonfat yogurt, plain
- =
Directions
Preheat waffle iron and lightly brush with safflower oil.
In a medium bowl combine rice flour, baking powder, nutmeg, cinnamon, and salt. In a separate bowl combine honey, egg yolks, milk, the 1/4 cup safflower oil, and rice. Beat egg whites until stiff peaks form. Combine dry and wet ingredients, then fold in egg whites.
Preheat oven to 200-degrees. Cook waffles, one at a time, keeping them warm in the oven on a heatproof platter.
In a small saucepan combine strawberries, date sugar, and arrowroot. Cook over medium-high heat until thick. Let cool slightly, then mix with yogurt. Pour strawberry sauce over warm waffles and serve
Recipe makes eight waffles.
Yield: 8 Waffles