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Cheddar Cornbread Waffle Benny


Cheddar-Cornbread Waffles

1/2 cup egg whites or liquid egg substitute
1/2 cup (4 oz) plain nonfat Greek yogurt
1/2 cup (40gm) plain instant oats
2 packets of Truvia, or other sweetener to taste
1/2 teaspoon baking powder
6 tablespoons (54gm) yellow cornmeal
1/4 cup (1oz) reduced fat shredded Mexican cheese blend


1/2 cup chopped onion
1 teaspoon cumin
1 teaspoon chili powder
salt and pepper
1 15oz can black beans, drained and rinsed
1 can diced tomatoes and green chilis
1 6oz package baby spinach
8 eggs, poached or fried

To prepare the waffles, combine the egg whites or egg substitute, yogurt, oats, sweetener and baking powder in a blender and process until smooth. Stir in the cornmeal and cheese by hand. Cook in a waffle iron according to manufacturer's directions until desired crispiness. Keep the waffles warm in the oven while preparing the topping. Makes four 4" waffles.

To make the topping, saute the onion in a large nonstick skillet over medium heat until softened, about five minutes. Add the cumin and chili powder, and a pinch each of salt and pepper. Stir in the black beans and diced tomatoes with green chilis and bring to a boil; then reduce heat and simmer for about five minutes. Add the spinach, a few handfuls at a time, until it is all wilted in; simmer for five more minutes to allow the flavors to blend (this is a good time to poach or fry your eggs.)

To assemble, top each waffle with 1/4 of the black bean mixture and two eggs.

Nutritional Info (waffles only)
Servings Per Recipe: 4
Amount Per Serving
Calories: 135.1
Total Fat: 1.9 g
Cholesterol: 3.8 mg
Sodium: 54.4 mg
Total Carbs: 19.1 g
Dietary Fiber: 1.0 g
Protein: 10.4 g

Nutritional Info (waffles with 1/4 of topping mixture and two eggs)
Servings Per Recipe: 4
Amount Per Serving
Calories: 393.3
Total Fat: 12.6 g
Cholesterol: 428.8 mg
Sodium: 944.1 mg
Total Carbs: 42.8 g
Dietary Fiber: 8.2 g
Protein: 30.5 g