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Old 08-14-1999, 07:41 PM   #1
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Posts: 154

Default Waffles, Pancakes, Crepes

* Exported from MasterCook *

Waffles - 4 points

Recipe By :Eating Well, March/April, 1996
Serving Size : 16 Preparation Time :0:00
Categories : REG 6 Suzanne C.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large eggs -- separated
1 cup skim milk
1/4 cup nonfat yogurt
2 tablespoons canola oil
2 tablespoons sugar
1 teaspoon vanilla extract
1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 large egg whites

Preheat waffle iron. In a mixing bowl, whisk together egg yolks, milk, yogurt, oil, sugar and vanilla until smooth. In another bowl, combine flour, baking powder, baking soda and salt. Add the dry ingredients to the milk mixture and whisk until smooth.
In a clean mixing bowl, beat 4 egg whites until stiff but not dry. Whisk on quarter of the beaten whites into the batter to lighten it, then fold in the remaining egg whites.
Brush the preheated waffle iron lightly with oil. Fill the iron two-thirds full. Cook until the waffles are crisp and golden, about 5 to 6 minutes. Repeat with the remaining batter, brushing the surface with oil before each batch. Serve with Orange Syrup, if desired.
Makes about 16 waffles for 8 servings
NI: Calories 175 per waffle; Fat 5 gms; Fiber (computed by MasterCook) .5 gm
Submitted to REG 6 by Suzanne C.

"16 waffles"

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Per serving: 82 Calories (kcal); 2g Total Fat; (26% calories from fat); 3g Protein; 12g Carbohydrate; 24mg Cholesterol; 192mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

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Old 09-16-1999, 09:45 PM   #2
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Default Pancake recipes

* Exported from MasterCook *

Cottage Cheese Pancakes - 1 Point

Recipe By :Secrets of Fat-Free Cooking by Sandra Woodruff, R. D.
Serving Size : 16 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup whole wheat flour
1 teaspoon dried grated orange peel
1 1/2 teaspoons baking powder
1 cup skim milk
1 cup dry curd or nonfat cottage cheese
4 egg whites -- lightly beaten

1. Combine the dry ingredients well. Add the wet ingredients and also
mix well. (There will still be a few lumps especially from the cottage
cheese). Heat a griddle over medium heat (spray first with nonstick
spray). I dropped my batter onto the griddle using a 1/8 cup measure and
made perfect little silver dollars. Cook until bubbles form on top, 1
minute 30 seconds, flip over and cook another minute. Repeat with
remaining batter. Makes 16 pancakes. Freezes well.

Serving size (1 pancake) According to the cookbook: Per Serving: 43
Calories, 0.2g Fat, 4g Pro, 1mg Chol, 57mg Sod, 1g Fiber Weight Watcher
Points: 1

* Exported from MasterCook *

Buttermilk Apple Wheat Cakes - 2 Points

Recipe By :National Enquirer
Serving Size : 12 Preparation Time :0:00
Categories : Breakfast Foods

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups 1% low-fat buttermilk
3 large eggs
2 tablespoons honey
2 tablespoons vegetable oil
2 cups whole wheat flour
2 tablespoons wheat germ
2 teaspoons baking soda
1 teaspoon salt
2 cups red apples -- diced

1. In a large bowl, stir together buttermilk, eggs, honey and oil until well blended.

2. In a separate bowl, mix flour, wheat germ, baking soda and salt.

3. Stir buttermilk mixture into flour mixture until just moistened; don't over mix.

4. Fold in apples.

5. Preheat griddle sprayed with cooking spray to medium hot. Pour a small laddle of batter for each pancake. Cook until golden-brown on bottom with bubbles beginning to break on top. Flip and cook until golden-brown.

Calories: 150.7
Fat grams: 4.5
Fiber grams: 3.1

W/W Points: 2


Calories: 138.4
Fat grams: 3.3
Fiber grams: 3.1

W/W Points: 2


Calories: 148.9
Fat grams: 4.4
Fiber grams: 3.1

W/W Points: 2


Calories: 136.5
Fat grams: 3.2
Fiber grams: 3.1

W/W Points: 2

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NOTES : Original recipe called for full fat buttermilk and butter for the griddle. Original recipe provided the following nutritional information: 153 Calories/4.5 gms fat/463.8 mgs Sodium.

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Old 01-23-2000, 02:45 AM   #3
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Location: CA
Posts: 14


* Exported from MasterCook Mac *

Blueberry Waffles

Recipe By : Garden Girl's (Karen's) Favorite Breakfast
Serving Size : 1 Preparation Time :0:05
Categories : Breakfast

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 Van's Multigrain Toaster Waffles -- Trader Joes
3/4 cup blueberries, frozen -- Trader Joes

Toast waffles in toaster oven. Meanwhile, microwave blueberries in a small glass bowl on high for 30 seconds. Stir, then microwave for an additonal 30 seconds or until the blueberries are juicy. Divide blueberries and blueberry juice, pouring over the two waffles.

You can add small amount of reduced calorie margarine or light whipped cream for additonal calories if desired

3 WW points for basic recipe
4 WW points either lite whipped cream or reduced calorie margarine

According to the packages
Calories 230, Fat 4 grams, Fiber 10 grams, Cholesterol 0 grams, Sodium 135 mg

formatted and posted to the WW forum on 8/8/99 by Garden Girl (Karen)
posted to 3FC on 01/22/00

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NOTES : Yummy! My favorite on days off work. Grab a big cup of steaming hot coffee and you've got a breakfast that will keep you filled up all morning long.

If you can't find the Vans brand of waffle, look for a different brand multigrain waffle and adjust the points accordingly.

[This message has been edited by Garden Girl (edited 01-22-2000).]
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Old 07-20-2003, 05:53 PM   #4
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Location: Nashville, TN
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Angry Breakfast/Dessert Crepes....3.5 pts!!

If some of you guys like to stay low carb/high protein, but miss pancakes and waffles, then i have discovered the best recipe!! it's a crepe recipe, and the recipe is for ONE serving... it makes 6 crepes for only 3.5 pts!! I have made them the past two days and have topped them with fat free strawberry yogurt and with ff cool whip mixed with vanilla yogurt and 'vanilla butter nut' extract. delicious!! i also added banana extract to the batter and it was just like banana nut. top with a little sugar free syrup and you have an awesome breakfast. okay anyways, here's the recipe:

Fresh and Lean Crepes

1/4 cup nonfat cottage cheese
2 Tbls. plain oatmeal
6 egg whites
vanilla to taste
packet of splenda
cinnamon if you want

-Blend in a blender for 30 secs. This makes two cups of batter. spray small skillet or pan with pam. To make six crepes, put 1/3 c. in pan at a time. when you add the crepe swirl it around in the pan to coat evenly. very carefully, flip and cook on other side. since it takes a while to cook them all, keep a plate in a 250 degree oven and keep the cooked crepes in there with a pot lid covering them. If you want to make a yummy topping to make it a 4.5/5 pt. breakfast, make this:

2 Tbls. cottage cheese
3 Tbls. ff cool whip
1 Tbls. any flavor ff yogurt you want(i used vanilla)
any extract you want ( i used vanilla butter nut)

Blend in blender and refrigerate while making crepes. spoon into cooked crepes and roll up.

3.5 pts for all 6 crepes
1/1.5 pts for topping

Seriously, try these, they're sooo good!
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Old 01-11-2005, 10:04 AM   #5
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Posts: 1,343


I don't do WW so I don't know how this recipe falls in to the point system but it is a good, healthy one. I serve them serve them with 2 tbsp light syrup and 1/2 cup of fresh blueberries...or I stir the blueberries right into the batter. It is good either way or plain.
3/4 cup AP flour
3/4 cup wheat flour
3 1/2 t. baking powder
1 t. salt
1 T. white sugar (or can use splenda)
1 1/4 c. skim milk or no fat buttermilk
1 egg, or egg substitute to equal one egg
3 T. reduced calorie margarine, melted

Mix it all up. Makes about 8 pancakes using 1/4 cup batter each. The full calorie recipe (using all AP flour, real butter, etc.) had a total of 159 calories and 6 grams of fat, so this one has a little less than that.
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Old 07-28-2005, 02:23 PM   #6
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Default Blueberry Blintzes 5 pts

Blueberry Blintz
1 c flour
1-1/2 skim milk
½ c Egg Beaters
¼ tsp salt
Blueberry Syrup
Fat Free Cottage Cheese

Combine first 4 ingredients until blended. Using a 6” skillet put 2 Tbsp of batter in pan. Use fat free spray 3 sec spray on pan so they don’t stick. Only cook one side. Makes about 22. Make sure that you let the skillet cool in between crepes.
In the center of the crepe, put 2 Tbsp Fat free Cottage cheese. Wrap the crepe around and put 2 Tbsp Blueberries and 1 Tbsp Blueberry Syrup on top of each crepe. Serving size is 3 crepes. 5 points

Calories 280,Total Fat 0, Sat Fat 0, Trans Fat 0, Cholesterol 2.5g, Sodium 177.5mg, Total Carbohydrate 56g, Dietary Fiber 2g, Sugars 45g, Protein 13g.
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Old 02-17-2006, 09:51 AM   #7
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Posts: 46

Default need to convert this to fitday, help!

1 c cottage cheese
1 c egg white
1 1/4 c oats
1 tsp cinnamon
1 tsp vanilla
1/2 tsp baking soda
3 tsp splenda (or to taste)

This makes 4-5 good healthy servings.
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Old 02-26-2006, 10:12 AM   #8
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Posts: 396

Height: 5'2"

Default Whole-Grain Banana Pancakes with Blackberry Syrup

Whole-Grain Banana Pancakes with Blackberry Syrup
(from WeightWatchers.com)

POINTS® value | 8
Servings | 4
Preparation Time | 15 min
Cooking Time | 15 min
Level of Difficulty | Moderate

Give your favorite pancake mix a health boost. Roasted nut oils deliver unsaturated fats, while flax seeds and wheat germ up the fiber, vitamin E, folic acid and Omega-3 fatty acid contents. The result is ultra-tasty and ultra-filling.

1 sprays cooking spray
2 cup unsweetened frozen blackberries, or fresh blackberries
2 Tbsp powdered sugar
1 cup Aunt Jemima Original Pancake Mix, or other brand
1/4 cup flax seed(s)
1/4 cup wheat germ, toasted-variety
1 cup fat-free skim milk
3 large egg white(s)
1 Tbsp walnut oil, roasted-variety
1 tsp vanilla extract
2 medium banana(s), thinly sliced


Coat a griddle or large nonstick skillet with cooking spray and preheat over medium heat.

In a small saucepan, combine blackberries and powdered sugar; set pan over medium heat and bring to a simmer. Cook until sauce thickens and reduces, about 10 minutes.

Meanwhile, in a large bowl, combine pancake mix, flax seeds and wheat germ; mix with a fork to combine. Add milk, egg whites, oil and vanilla extract; whisk until large lumps disappear (ignore any small lumps).

For each pancake, pour a scant 1/4-cup of batter onto hot griddle or skillet. Cook until bubbles appear around edges and then top each pancake with banana slices; flip pancake. Cook until golden on both sides, about 1 minute more.

Remove cooked pancakes to a serving plate and cover with foil to keep warm (or keep warm in a 250ºF oven). Repeat with remaining batter to make 12 pancakes. Serve pancakes with blackberry syrup spooned over top. Yields 3 pancakes and about 3 tablespoons of syrup per serving. (Cheree: Maybe cut down the points by eating only 1 or 2 of the pancakes instead of 3.)
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Old 04-04-2006, 12:56 PM   #9
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Default Buttermilk pancakes

Serve them with pure maple syrup or with fresh berries and a little low fat vanilla yogurt.


* 1 cup all-purpose flour
* 1/4 cup sugar
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1 egg, lightly beaten, or 1/4 cup egg substitute
* 1 cup low fat buttermilk
* 2 tsp canola oil
* 1 tsp vanilla extract
* 1 cup seasonal chopped fruit (optional)


Combine flour, sugar, baking powder and baking soda in a large bowl. In another bowl, combine egg, buttermilk, oil and vanilla. Make a well in the center of flour mixture and add wet ingredients. Stir with a whisk until smooth.

If you’re using fruit, add it now. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 1 1/2 minutes. Cook for 1 minute on second side.

Serves 5 (2 pancakes each)

Per Serving: Calories 180, Calories from Fat 31, Total Fat 3.5g (sat 0.7g), Cholesterol 44mg, Sodium 266mg, Carbohydrate 31.8g, Fiber 0.6g, Protein 5.4g
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Old 04-04-2006, 01:47 PM   #10
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S/C/G: 148/147/125


We make pancakes every weekend morning. I have my own concoction that I have come up with. I have done ww for many years and have come up with lots of different little recipes along the way!

Oatmeal Pancakes

2 packs of low-sugar instant apple cinnamon oatmeal (you can use any flavor as long as it is 2/pts per pack) 4 pts

add enough water to cook the oatmeal in the microwave

to that add 2/3 cup heart smart bisquick 6 pts (you may need to add a smidgen more, depending on the consistancy of the oatmeal)

then, to this add egg whites, I normally add about 6 or so, again, depending on the consistancy. 1 pt

mix everything up and cook on griddle sprayed with pam

I normally get about 5 pancakes at 2 pts each. They are good, hearty, and, are pretty high in protein!
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Old 01-19-2011, 05:44 PM   #11
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S/C/G: 163/160/135

Height: 5'6


Not a pancake person, but I tried these ones and LOVED them. I made modifications from the original recipe though, originally taken from SparkRecipes.com.


Whole Wheat Flour, 1.25 cup
Baking Soda, 1 tsp
Splenda No Calorie Sweetener, 2 tbsp
Skim Milk, 1 cup
Eggbeaters, .5 cup
Vanilla extract, 1 tbsp
Cinnamon, 2 tbsp


Mix flour, baking soda, and splenda in bowl. Mix milk, eggs, and vanilla in another bowl. Beat into dry mix roughly, so as to add more air to mix. Stir in cinnamon last. Serving size is 1/3 cup mix. Use PAM on skillet when cooking and sweeten with sugar free syrup and/or fruit!
Number of Servings: 8

I used 2 whole eggs instead of the beaters, and once replaced the splenda with 1 tbsp brown sugar. It's also easy to throw in some wheat germ for fiber.
I did add 1 tsp baking powder though, makes them a little fluffier. :-)

These were really filling for me, yummy!
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Old 02-14-2011, 08:11 AM   #12
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Happenstance, what's the pp on your pancakes?
We're fat chicks, not doctors. Please see your physician before taking advice found on the internet.
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Old 09-02-2011, 10:37 AM   #13
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Default 3 point yummy waffles

2 slices "light" wheat bread (40 calories each) 2 pts (I've also used the 2 point hamburger buns)
3 egg whites 1 pt
1 tbs sugar substitute
1 tsp maple extract

in pie plate beat egg whites with sugar substitue and maple extract, place both slices of bread in mixture to absorb, repeat on other side

put slices in hot waffle iron and cook until crisp, serve with sugar free maple syrup and fruit 3 points total

I usually take the remaining mixture that was not absorbed and put it in a skillet and make a small crepe in which I wrap 2 oz of cracked black pepper sliced turkey (1 point) It makes a very filling 4 point breakfast
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Old 01-06-2013, 09:53 PM   #14
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Height: 5'4"

Default Trader Joes Waffles, Berries, and Greek Yogurt

2 waffles (I like wheat free) - 6 points plus
1 cup greek plain yogurt - 7 points plus
fresh blueberries - free

Toast frozen waffles. Spread greek yogurt. Sprinkle Berries on top. Could use non fat yogurt or only eat 1 waffle for less points.

Loveeee me some Trader Joes!
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