Rye Flake Omlette / Waffle Recipe

Submitted By: D. from Chicago.

Rye Flake Omlette / Waffle Notes

This is a good, simple, low-glycemic training breakfast for endurance athletes and office workers.

Ingredients
  • 1/2 cup water
  • 1/3 cup rye flakes or oatmeal (rolled oats)
  • 2-3 teaspoons Apple Pie Spice
  • 1/2 cup egg beaters
  • for garnish, applesauce
  • for garnish, fruit of your choice, sliced
  • 1 tablespoon olive oil
Serves / Yields

1 serving

Preparation Instructions
  1. Pour the water into a 1 quart pot with a lid. Add the rye flakes or oatmeal and apple pie spice. Bring to a boil, cover, and remove from heat. Let stand for 5-10 minutes.

  2. After it looks like the water is soaked in, add the egg beaters and mix.

  3. Pour the mixture into a heated frying pan, with the olive oil, on medium heat and cook for about 5 minutes.

  4. Place in a preheated oven at about 350 degrees and cook until brown (about 5 minutes).

  5. Remove from the oven, place on plate, add applesauce and fruit and eat!

Helpful Hints

This dish contains:

370 calories 24 grams protein 43 grams carbs 14 grams mono-unsaturated fat (from the olive oil) This is a good 40-30-30 breakfast.

Quick Shopping List


Apple Pie Spice
In a glass jar
In a 1/2 cup shaker jar, net wt 2 ounces
$5.49
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