Brown Sugar-Banana Waffles

Happy new year! The holiday feasts are over, but losing weight doesn’t have to mean famine. Nor does eating right necessitate spending hours in the kitchen.

Eating whole grains is a simple way stay full and be satisfied with fewer calories. Waffles are a delicious and filling start to the day, but they can be loaded with melted butter and sugar. Not this version, from an appealing new cookbook, “Weight Watchers in 20 Minutes” (Wiley, $29.95, 336 pages).

Cook up a batch this weekend, and extend the holiday spirit — but not the holiday eating — for a few final days.

BROWN SUGAR-BANANA WAFFLES
Yield: 4 servings

2/3 cup whole-wheat flour
1/3 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1 ripe banana, cut into chunks
1/2 cup fat-free milk
1 tablespoon packed brown sugar
1 tablespoon canola oil
1 large egg
Honey or pure maple syrup, optional

Preheat a waffle baker according to the manufacturer’s directions.

Meanwhile, combine flours, baking powder, cinnamon, salt and nutmeg in a food processor; pulse to combine, about 3 seconds. Add banana, milk, brown sugar, oil and egg; pulse 3 times. Scrape down the sides of the bowl, then process until smooth, about 30 seconds.

When waffle baker is ready, ladle in 1/2 cup batter. Close lid and bake until waffle is golden brown, about 2 minutes. Transfer waffle to a plate and keep warm. Repeat with remaining batter to make a total of 4 waffles. Serve with honey or maple syrup, if using.

Per waffle: 207 calories; 5g fat; 1g sat fat; no trans fat; 54mg cholesterol; 509mg sodium; 35g carbs; 4g fiber; 7g protein; 162mg calcium. (W.W. Points value: 4).

For a “filling extra,” top each waffle with 1 sliced small banana. the Points value will increase by 1.