Banana-Pecan Waffles with Chunky Pineapple Sauce

Vegetarian
Health score
3%
Banana-Pecan Waffles with Chunky Pineapple Sauce
45 min.
6
329kcal

Suggestions

Ingredients

  • 1.5 teaspoons double-acting baking powder 
  • 0.5 teaspoon baking soda 
  • 0.8 cup banana ripe mashed
  • 0.1 lb butter melted
  • large eggs separated
  • cup flour all-purpose
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon ground nutmeg 
  • 0.8 cup milk 2% low-fat ()
  • 0.8 cup pecans toasted chopped (see notes)
  • 0.3 teaspoon salt 
  • 0.5 cup cup heavy whipping cream sour
  • tablespoon sugar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • blender
  • hand mixer
  • waffle iron

Directions

  1. In a large bowl, stir together flour, sugar, baking powder, baking soda, cinnamon, nutmeg, and salt. In another bowl, mix egg yolks, milk, banana, sour cream, and butter until well blended. Stir egg-yolk mixture into flour mixture just until combined. Stir in pecans.
  2. In another large bowl, with an electric mixer on high speed, beat egg whites until soft peaks form. Gently fold into batter until no white streaks remain.
  3. Turn a Belgian waffle iron to high heat; brush both sides lightly with oil or melted butter. When hot, add about 1/2 cup batter per 4-inch square; close iron and cook until waffle is well browned (lift lid slightly to check), 6 to 9 minutes.
  4. Remove waffle; keep warm on a baking sheet in a 200 oven up to 15 minutes. Repeat to cook remaining waffles.
  5. Serve warm with chunky pineapple sauce, maple syrup, and additional sliced bananas, if desired.
  6. Chunky pineapple sauce: In a 1- to 2-quart pan over medium heat, stir 1 1/2 cups fresh pineapple chunks and 3/4 cup sugar until sugar is dissolved and juices are bubbling, about 5 minutes.
  7. Let cool 5 minutes, then whirl in a blender until smooth. Stir in 1 cup finely chopped fresh pineapple and 1 tablespoon lemon juice. Makes 2 cups.

Nutrition Facts

Calories329kcal
Protein8.45%
Fat59.76%
Carbs31.79%

Properties

Glycemic Index
71.14
Glycemic Load
15.3
Inflammation Score
-5
Nutrition Score
10.62217383281%

Flavonoids

Cyanidin
1.33mg
Delphinidin
0.9mg
Catechin
2.04mg
Epigallocatechin
0.7mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.28mg
Kaempferol
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:329.33kcal
16.47%
Fat:22.46g
34.56%
Saturated Fat:8.32g
52.02%
Carbohydrates:26.88g
8.96%
Net Carbohydrates:24.54g
8.92%
Sugar:7.04g
7.83%
Cholesterol:95.1mg
31.7%
Sodium:396.62mg
17.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.15g
14.3%
Manganese:0.79mg
39.46%
Selenium:14.28µg
20.4%
Vitamin B1:0.28mg
18.61%
Vitamin B2:0.29mg
16.83%
Phosphorus:163.32mg
16.33%
Calcium:141.52mg
14.15%
Folate:54.53µg
13.63%
Copper:0.21mg
10.53%
Vitamin A:522.89IU
10.46%
Iron:1.76mg
9.8%
Fiber:2.35g
9.38%
Magnesium:32.79mg
8.2%
Vitamin B6:0.16mg
7.93%
Vitamin B3:1.57mg
7.85%
Zinc:1.15mg
7.69%
Vitamin B5:0.7mg
6.98%
Potassium:237.56mg
6.79%
Vitamin B12:0.38µg
6.41%
Vitamin E:0.68mg
4.54%
Vitamin D:0.66µg
4.39%
Vitamin C:1.95mg
2.36%
Vitamin K:1.67µg
1.59%
Source:My Recipes