Breakfast

2 Egg Whites

1 cup Plain, Non-Fat Yogurt

3/4 cup Quick-Cooking Oats

1/2 cup Whole Wheat Pastry or Oat Flour

1 Tbs Sugar

2 Tbs Oil (not canola or soy)

1 tsp Baking Powder

1/2 tsp Baking Soda

Beat egg whites until foamy. Stir in remaining ingredients.

Pour about 3 tablespoons of batter into hot pan or griddle.Cook until puffed and dry around edges.

Top pancakes with mixture of 1 cup non-fat plain yogurt and 1/2 cup fruit preserves.

Yields 11 pancakes

1 cup Whole Wheat Pastry Flour

1 cup Oat Flour ( 1 1/4 cups quick-cooking oats, processed in a blender or food processor until fine may be substited)

4 tsp Baking Powder

1/2 tsp Salt

2 Eggs

1 3/4 cups Fat Free Milk

2 Tbs oil (not canola or soy)

1 tsp Vanilla Extract

In a bowl, combine the first five ingredients. Combine eggs, milk, oil, and vanilla; stir into dry ingredients just until combined.

Pour batter by 1/2 cupfuls into preheated waffle iron; bake according to manufacturers directions until golden brown.

Yields 8, 6 1/2 inch waffles .Serving size equals 1 waffle.

178 calories, 6g fat, 1g saturated fat, 54mg cholesterol, 307mg sodium, 24g carbohydrate, 2g fiber, 7g protien.

Diabetic Exchange: 1 1/2 starch, 1 lean meat

1 1/3 cup Whole Wheat Pastry Flour

3/4 cup Oats

1/3 cup Sugar or equivalent of Stevia

2 tsp Baking Powder

1/4 tsp Salt

1 Egg

3/4 cup Milk

1/4 cup Oil (not canola or soy)

1 cup Frozen Blueberries

Preheat oven to 400 degrees. Greese 8x11 inch round baking pan.

In a medium bowl, stir together flour, oats, sugar, baking powder, and salt.

In a small bowl, stir together egg, milk, and oil. Add to dry mix and stir just until moist.

Spoon batter into pan and bake for 20-25 minutes. Cool 5-10 minutes before serving warm.