Four-Grain Waffles

12 ounces nonfat buttermilk

1 egg

2 egg whites

2 ounces vegetable oil

4 ounces all-purpose flour

3 ounces whole wheat flour

1 ounce cornmeal

2 ounces rolled oats

1 tablespoon baking powder

1 ounce sugar

Vegetable oil spray, as needed

Combine the buttermilk, egg, egg whites and oil in a large bowl.

Combine the flours, cornmeal, oats, baking powder and sugar in a separate bowl. Add the dry ingredients to the liquid ingredients and mix just until incorporated.

Lightly spray a hot waffle iron with vegetable oil. Ladle 2-ounce portions of the batter into the waffle iron and cook until the waffle is golden brown, about 3 minutes.

Serves eight (two waffles each).

Cook's note: Serve with fresh fruit and yogurt, warm fruit compote or Maple and Apple Butter Syrup (recipe on Page 2).

@Recipe nutrition:Nutrition values per serving: 365 calories, 9 g fat, 55 g carbohydrates, 15 g protein, 46 mg cholesterol, 456 mg sodium.

"Techniques of Healthy Cooking" by the Culinary Institute of America (2008 Wiley)