Ingredients

1 cup skim milk
1 tablespoon vegetable oil
1 teaspoon vanilla
1 tablespoon honey or maple syrup
1 cup quick-cooking oatmeal (or whirl 1 cup regular in food processor for 4 seconds)
1 cup oat bran
2 teaspoons nutmeg
1 tablespoon baking powder
4 egg whites, beaten until firm but not dry
nonstick cooking spray

Directions

Mix milk with the oil, vanilla and honey. Stir in all the dry ingredients, adding milk to achieve the desired consistency. You may have to add more liquid during the mixing and cooking process as the oats and oat bran with absorb some. Fold in the well-beaten egg whites. Let stand for 3-4 minutes before cooking on waffle iron. Be sure to spray the iron lightly each time with vegetable spray.

Each serving contains 253 calories, 7 g fat, 1 mg cholesterol, 34 g carbohydrate, 326 mg sodium.