Lentil Chili

This is a lower fat alternative to chili. It is nicely seasoned, tastes great on a cold winter day and freezes well. This makes a delicious meal served with cornbread or crusty rolls. As this makes quite a bit, I usually put it into 2-quart containers, cool and freeze. The night before I am going to serve it, I put it in the refrigerator and allow it to defrost. Then heat and enjoy!

1 lb lean ground turkey
1 medium onion, chopped
2-3 garlic cloves, minced
5-6 cups chicken broth
2 cups lentils, rinsed
1 (15 ounce) can tomato sauce
1 (14 1/2 ounce) can dice cut canned tomatoes
1 tablespoon chili powder
1 teaspoon ground cumin
2-3 teaspoons epazote
1 teaspoon crushed red pepper flakes
salt and pepper
green onions, sliced
cheddar cheese, grated

1. In a heavy stock pot, saute the onion and garlic until onion is transparent.
2. Crumble in the ground turkey and cook until turkey is cooked through, stirring frequently.
3. Add from broth through epazote, stir to blend, bring to a boil; reduce heat, cover and cook on medium heat for 30 to 40 minutes or until lentils are tender.
4. At end of the cooking time, season with salt, pepper and red pepper flakes.
5. Garnish with sliced green onions and grated cheddar cheese.

1 hour 15 min prep
8-10 servings
Calculated for 1 serving (382g)
Recipe makes 8 servings

Calories 314
Calories from Fat 58 (18%)
Amount Per Serving %DV
Total Fat 6.5g 9%
Saturated Fat 1.6g 8%
Polyunsat. Fat 1.7g
Monounsat. Fat 2.3g
Trans Fat 0.2g
Cholesterol 44mg 14%
Sodium 890mg 37%
Potassium 1041mg 29%
Total Carbohydrate 37.7g 12%
Dietary Fiber 16.5g 65%
Sugars 5.7g
Protein 26.8g 53%

From: http://www.recipezaar.com/199210

Chili-Lime Baked Turkey

2 1/2 tablespoons fresh lime juice
1 tablespoon olive oil
1 teaspoon chili powder
1/2 teaspoon dried oregano
1 1/4 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 lbs turkey tenderloins (2)

1.Pre-heat oven to 350°F.
2.Coat an oblong baking dish with non-stick cooking spray.
3.In a small bowl, stir together all ingredients except turkey. Rub mixture onto all surfaces of the turkey.
4.Place the turkey in a baking dish and bake 40 minutes, until juices no longer run pink when turkey is pierced, turning turkey over halfway through cooking time.
5.Slice the turkey and pour the cooking juices over the slices.

Moroccan Chicken

"Spices, spices, spices! This recipe is thick with 'em, and your taste buds will be thick with pleasure from Moroccan Chicken. This exotic tasting dish is a definite crowd pleaser!"
40 min 10 min prep

1 lb boneless skinless chicken breasts (cubed)
2 teaspoons salt
1 onion, chopped
2 garlic cloves, chopped
2 carrots, sliced
2 stalks celery, sliced
1 tablespoon gingerroot, minced fresh
1/2 teaspoon paprika
3/4 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground cayenne pepper
1/4 teaspoon ground turmeric
1 1/2 cups chicken broth
1 cup crushed tomatoes
1 cup canned chick-peas, drained
1 zucchini, sliced
1 tablespoon lemon juice

1. Season chicken with salt
2. Brown in a large saucepan over medium heat until almost cooked through.
3. Remove chicken from pan and set aside.
4. Saute onion, garlic, carrots and celery in same pan.
5. When tender, stir in ginger, paprika, cumin, oregano, cayenne pepper and turmeric.
6. Stir fry for about 1 minute.
7. Mix in broth and tomatoes.
8. Return chicken to pan, reduce heat to low and simmer for about 10 minutes.
9. Add chickpeas and zucchini to pan and bring to simmering once again.
10. Cover pan and cook for about 15 minutes, or until zucchini is cooked through and tender. Stir in lemon juice and serve.

From: http://www.recipezaar.com/233574

Chicken Breasts with Savory Apple Stuffing

YIELD: 4 SERVINGS

4 skinless chicken breast halves with bone (about 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Butter-flavored nonstick cooking spray

STUFFING:
4 slices firm, whole wheat, multi-grain, or sourdough bread
1/4 cup finely chopped onion
1/4 cup finely chopped celery (include the leaves)
1 cup chopped, peeled Granny Smith apple (about 1 medium-large)
1/2 teaspoon fines herbes; or 1/4 teaspoon each dried thyme and sage
1/4 cup plus 2 tablespoons chicken broth

1. Rinse the chicken with cool water and pat it dry with paper towels. Lightly sprinkle both sides with the salt and black pepper and set aside.

2. Tear the bread into pieces, put in a blender or food processor, and process into coarse crumbs. Set aside.

3. Coat a large, nonstick skillet with cooking spray. Add the onion, celery, apple, herbs and 2 tablespoons of the broth and place the skillet over medium heat. Cover the skillet and cook, stirring occasionally, for about 2 minutes or until the vegetables and apples start to soften. Remove the skillet from the heat and toss in the bread crumbs.

4. Tossing gently, slowly add enough of the remaining broth to make a moist but not wet stuffing that holds together. Set the stuffing aside.

5. Coat a 9x13" pan with nonstick cooking spray and lay the chicken in the pan with the bone side up. Mound a quarter of the stuffing into the depression of the breastbone of each piece of chicken. Spray the tops of the stuffing lightly with the cooking spray.

6. Cover the pan with alumimum foil, and bake at 350°F (175°C) for 40 minutes. Remove the foil and bake for 20 additional minutes or until the chicken is tender, the juices run clear, and the stuffing is lightly browned. Serve hot.

Nutritional Facts (per serving)
CALORIES: 248
CARBOHYDRATES: 18 g
CHOLESTEROL: 82 mg
FAT: 3.1 g
FIBER: 2.9 g
PROTEIN: 36 g
SODIUM: 435 mg
CALCIUM: 48 mg
GI RATING: LOW

From: http://www.geocities.com/topangasunrise/ChickenBreastsSavoryAppleStuffing.html

Spiced Apricot Turkey

Ingredients
(Serves 4) 4 turkey breasts
rind of one orange, thinly shreded
8oz/225g of dried apricots
250g/9oz/1 cup unsweetened yogurt
1 table spoon of ground cumin
2 tea spoon of ground turmeric
2 tea spoon of ground coriander
2 cloves of garlic, crushed
2 pinches salt
pepper

1. Cut each turkey breast horizonally down the center to make two thin slices. Add some orange rind and pepper to once side of each slice then cut the dried apricots on top.

2. Roll the turkey slices to wrap them around the apricots then insert a cocktail stick to hold the roll in place.

3. Mix the yogurt with the coriander, cumin, turmeric, salt, pepper and garlic. Brush or rub the sauce into the rolled turkey breasts.

4. Arrange the turkey in a dish and cook in a preheated oven at 190°C/380°F/Gas Mark 5 for 30-35 minutes. Check the turkey is properly cooked. Serve with white long-grain rice and brocolli.

Nutritional Information (per serving)
Calories: 323
Protein: 36g
Fat: 3g
- Saturated: 1g
- Cholesterol: 81mg
Carbohydrate: 42g
- Sugars: 34g
Fiber: 4g
Sodium: 403mg

From: http://www.the-gi-diet.org/recipes/spiced_apricot_turkey/recipe.php

Chocolate Mousse with Raspberries

Nutritional Information
(per serving)
Calories: 145
Protein: 5g
Fat: 9g
- Saturated: 5g
- Cholesterol: 3mg
Carbohydrate: 13g
- Sugars: 10g
Fiber: 2g
Sodium: 52mg

Chocolate is usually not considered a diet food but cocoa itself has beneficial anti-inflammatory properties. It is usually the other ingredients added to chocolate that make it a dieter's foe. This chocolate mousse uses 70% cocoa chocolate this contains much less fat and sugar then a conventional chocolate bar.

Ingredients
(Serves 4) 80g 70% cocoa chocolate
2 egg whites
2 teaspoons sugar
4 tablespoons/70g plain yogurt
30 raspberries (appox 95g)

Break chocolate into a pirex jug and gently heat the jug in saucepan of water. When the chocolate is fully melted take the jug out of the saucepan and allow it to cool for a few minutes.

Separate the egg yokes from the white. Add the sugar to the whites and whisk them until they become firm and form soft peaks as the whisk is removed.

Add the chocolate to the yogurt and mix them together well.

Fold the egg white into the chocolate yogurt and then spoon the mixture into ramekins or what ever bowls or glasses you have to hand. Refrigerate the mixture for 2 hours to allow it to set.
Just before serving arrange the raspberries on top and use a potato peeler to create chocolate shavings for decoration.

Chicken and Chickpea Casserole

There is something very satisfying about casserole, cooked slowly so as not to impair the flavors producing a satisfying warming stew. Although this dish requires a good amount of time in the oven the preparation time quite low.

Ingredients
(Serves 4) 3 medium sized chicken breasts
1 medium red onion
1 large/2 small carrots
½ of a 15oz/400g can of chickpeas (garbanzo beans)
1¼ cups/200g sweetcorn
1¼ cups/300g passata (sieved tomatoes)
or 14oz/400g can of tomatoes
½ tablespoon bouillon or other stock
5 dashes of tabasco sauce
1 teaspoon lemon juice
pepper

1. Chop the onion into 8 sections (as shown) and break the layers appart as you put them into an ovenproof casserol dish. Peal and cut the carrots into round slices about a quarter of an inch thick.

2.Cut the chicken breast into small cubes and put into the dish with the carrot and all the other ingredients.

3. Mix the ingredients together in the dish and then cover with a lid (or foil if you have no lid). Place the dish in an oven pre-heated to 150°C/300°F/Gas Mark 4. Cook for 55 minutes then serve with yogurt.

From: http://www.the-gi-diet.org/recipes/chicken_chickpea_casserole/

Caipirinha

1 lime (could alternatively use other citruses - ie: 1/2 tangerine)
2 ounces of cachaça
Sugar to taste
Ice cubes

Wash the lime and roll it on the board to loosen the juices. Cut the lime into pieces and place them in a glass. Sprinkle with the sugar and crush the pieces (pulp side up) with a pestle. (We have a long, wooden one from Brazil, made specifically for this purpose.) Just enough to release the juice, otherwise it'll get bitter. Add the cachaça and stir to mix. Add the ice and stir again. It is delicious and potent!

You can also make a pitcher of caipirinha. Figure out how many people and multiply amounts. If you can't find cachaça where you live, use a good vodka. The drink will then be called caipiroshka. No vodka? Use white rum and you will have a caipiríssima. Caipirinhas made with sake are all the rage in Rio now! Try one...We have a recipe for caipirinha made with tangerine, but you can also try the Brazilian fruit called lima, strawberries, kiwi, fresh passion fruit with mint, passion fruit with pitanga, watermelon, and so on.

From: http://www.maria-brazil.org/caipirinha_de_tangerina.htm

Pudim de Leite (Brazilian Flan)

1 cup sugar (for the caramel)
1 can sweetened condensed milk
Equal volume of regular milk (use the can to measure)
3 eggs
1 8-inch ring mold

Place 1 to 2 inches of water in a roasting pan. Place the pan in the oven and preheat to 325°.

Put the sugar in the ring mold. Place the mold directly over medium heat. Keep turning the mold until the sugar melts into a golden brown caramel and spoon it up the sides of the mold. Be careful not to burn the sugar and yourself. I use an oven mitt to hold the mold in my left hand and a large spoon for the sugar in my right hand. This way I can keep turning the mold and spooning the sugar. Let the mold cool.

Combine the condensed milk, regular milk and eggs in a blender. Whip (I like to use the frappe button in my blender) until smooth. Pour this mixture into the mold and place it in the center of the roasting pan with water. Bake the pudim for about 1 hour. It will turn golden brown on top and start separating from the sides of the mold. Let it cool to room temperature and place in refrigerator, preferably overnight (at least 6 hours).

Just before serving, run the tip of a knife around the inside of the mold. Place a deep platter over the mold and invert: the pudim should slide out easily. If not, give the mold a firm but careful shake. Spoon the caramel sauce on top and serve. Serves about 10. Totally yummy!

From: http://www.maria-brazil.org/pudim.htm

Docinhos de Nozes (Walnut Sweet)

One more party recipe, also easy to make (the ones on the left on this photograph). Don't forget to get pretty paper cups for these too! Better stock up on those, there are so many similar recipes...

1 can sweetened condensed milk
1/2 lb finely chopped walnuts
2 Tbsp of unsalted butter or tub margarine (you can use only 1 Tbsp and it will still work out)
2 heaping Tbsp of Nestlé Quick or 1 Tbsp of Quick and 1 of Hershey's Cocoa. (Toddy)

In a heavy saucepan mix chocolate with condensed milk and nuts and add the margarine. Cook in low heat stirring constantly until you can see the bottom of the pan. Continue to stir for another two minutes. Pour onto a plate and let cool completely before you form the little balls (I usually leave it in the cupboard until next day). Butter your hands slightly to form the little balls. To finish, you can either roll the balls in chocolate powder or jimmies and put them in small paper cups or melt chocolate and coat the balls and top with a walnut.

From: http://www.maria-brazil.org/docinho_de_nozes.htm

Bolinhos de bacalhau (codfish balls)

1 pound salt cod
2 cups of mashed potatoes
2 tbsps of finely chopped parsley
2 large eggs
oil for frying

Soak salt cod overnight and during the morning, changing water three times. Drain, remove skin and any bones and cut in small chunks. The next step is poaching the cod. In Boston, I learned a great trick from Julia Child, who used to call her fritters Aunt Priscilla's Codfish Balls (there's a Portuguese connection somewhere...) I always do it her way now. Simmer a small onion, thinly sliced, with a bay leaf and 4 peppercorns in 2 cups of water. After 5 minutes, add the cod and 2 cups of water. When it simmers, cover the pan and remove from heat, so the cod doesn't toughen. You can keep the cod in this liquid in the refrigerator until ready to use it.

To form the bolinhos: drain the fish and flake it well into a bowl. Add 2 cups of mashed potatoes; beat two eggs with a pinch of salt and add them to the fish and potatoes. Some cooks like to separate the eggs, adding first the yolks, then the beaten whites. Add the parsley (and if you want, 1 small chopped onion), salt and freshly grated pepper to taste. Wait about 1/2 hour to form the balls; they should be about 1 1/2 inches. Use good, fresh oil for frying (set deep-fryer temperature at 375°). Dry in paper towels. Serve with a good batida and some very cold beer!

From: http://www.maria-brazil.org/bolinhos_de_bacalhau.htm

Torta de frango (Brazilian Chicken Pie)

Filling
To taste: take a chicken breast or two and shred it while it is cooking. While it is cooking add some tomato sauce, onion salt, garlic salt, oregano, pepper, canned corn, and of course chopped cilantro. After the sauce has thickened a bit, and all of the chicken is shredded, put the pie together for baking.

Dough
12 tbsp flour
1 tbsp baking powder
2 tbsp parmesan cheese
1/2 tsp salt
3 eggs
1 1/2 to 2 cups of milk
3/4 to 1 cup oil

Baking the pie
Preheat oven to 350º F. Put all dough ingredients into a blender and beat until smooth. Grease and flour a 9 x 13 baking pan. Pour half of dough mixture into pan. Add meat or chicken or veggies. Pour rest of the dough on top. Bake until a toothpick comes out clean. Let it cool, slice and serve with a nice green salad with vinaigrette dressing!

From: http://www.maria-brazil.org/torta_de_frango.htm

Moqueca (easier version)

2 lbs. of fish filets, cut in large portions
1 large onion, chopped
3 cloves garlic, minced
3 large tomatoes, diced
1 green pepper, diced
1 red pepper, diced
3 cups coconut milk
2 Tbsp of dendê (palm) oil
juice of one lime
1 bunch cilantro
2 Tbsp of green onions, chopped
2 Tbps of parsley, chopped
salt and pepper to taste

Marinate the fish filets with salt, pepper and lime juice for 1/2 hour. Sauté garlic, onion, tomatoes, peppers, green onions, parsley and cilantro in palm oil for about two minutes; add fish and coconut milk. Cook for about 15 minutes in low or until fish is cooked. Serve with white rice and dendê farofa. Serves 4.

Taken from: http://www.maria-brazil.org/moqueca.htm

Feijoada (Brazilian Black Beans)

8 cups dried black beans
3 pounds carne seca (Brazilian salted cured beef)
2 pounds sweet sausage (I use Portuguese choriço when available)
2 pounds baby back spareribs
2 bay leaves
1 large onion
2 cloves garlic
3 tablespoons olive oil

The night before, soak the beans in a large bowl with water to cover at least 3-4 inches. Soak the carne seca in water to cover. The next morning, drain the beans and place in a large pot with water to cover by at least 3 inches. Bring the beans to a boil in medium heat.

Meanwhile, cut the carne seca into 1-inch pieces. Cut the sausage into 1-inch pieces. (When I use the Portuguese sausage I usually prick it with a fork and simmer it for ten minutes in enough water to cover; then I cut it.) Cut the ribs into 2-rib sections.

Add the carne seca, sausage, ribs and bay leaves to the beans. Simmer for about 2 hours or until soft (Goya brand black beans usually take about 2 hours) , stirring from time to time, adding water as necessary to keep beans covered. Keep an eye on the beans so they don't burn at the bottom!

Chop the onion and garlic. Heat the olive oil in a cast iron skillet over medium heat. Add the onion and garlic and cook until golden brown. Add two ladlefuls of beans and mash them. Put this back into the pot. It will thicken and season the beans.

Continue to simmer gently for at least another hour, adding water as necessary. A good feijoada should have a creamy consistency when done. Remove the bay leaves. Some people take the meats out at this point and serve them separately on a platter. I like to leave them in with the beans, it keeps them hot. Serve the feijoada and garnishes in ceramic bowls and platters, it will add a touch of authenticity!

To serve feijoada, put a mound or rice on your plate and place a ladleful or two of feijoada on top. Arrange oranges and couve around the sides. Sprinkle the beans and couve with farofa and add a spoonful of sauce to the side.

From: http://www.maria-brazil.org/feijoada.htm

Strawberry Margaria Smoothie

2 ounces tequila
1 ounce triple sec
3 ounces lime juice
1/2 cup frozen strawberries
Sweetner to taste
1/2 cup crushed ice
Salt to rim the glass

Preparation
Puree in blender until smooth. Garnish with a strawberry on the rim.
http://www.smoothieweb.com/

Frostie Fruit Smoothie Recipe

Simple and elegant, for a smoothie. The pineapple juice really give it a taste kick.

3/4 cup chilled pineapple juice
1 cup fresh strawberries
1 ripe banana
ice cubes
Place all ingredients in blender. Process until smooth.

http://www.smoothieweb.com/

One Pan Chili Chicken

2 teaspoons olive oil
3/4 pounds boneless, skinless chicken cut into cubes
1 small sweet onion, thinly sliced
1/2 pound small red potatoes cut into quarters, about 8 potatoes
Coarse salt
Cracked pepper
1 cup shredded carrots
1 garlic clove, minced
2 teaspoons sweet paprika
1 teaspoon ground cumin
1 teaspoon dried oregano
1 (15 ounce) can whole plum tomatoes
3/4 cups long grain rice
1 1/2 cups low sodium, fat free chicken broth
1 cup frozen peas

Heat the oil in a non-stick paella pan, wok pan or 12-inch skillet. Add the chicken, and cook until golden brown on all sides, about 3 to 5 minutes. Remove from pan and set aside. Add the onions and potatoes and cook, stirring often, until onions have softened and are lightly golden, about 10 to 12 minutes. Season with salt and pepper.

Add carrots, garlic, paprika, cumin, oregano, tomatoes, rice, broth and the cooked chicken. If it appears too dry, add more liquid. Bring to a boil and immediately reduce to a simmer. Cook, covered, for 20 minutes. Remove cover, add the peas to the top without stirring in. Cover and cook 5 minutes more or until rice is cooked through and soft.

[Morph] This is super easy to turn into a seafood mock paella by adding shrimp, clams, scallops or pieces of fish during the last 5 to 8 minutes of cooking. Or reheat leftover One Pan chicken chili on the stove with some water or chicken stock to moisten. Place shellfish on top and cook for about 5 minutes, or until the shellfish opens. Discard any that don't open.

[Morph] Thin the batch out with chicken broth or canned tomatoes and water to soup consistency and you've got a super hearty stew/soup meal.

Nutrition Information
Nutritional Analysis per serving
Calories 370.1
Fat 6.8 g
Saturated Fat 1.6 g
Carbohydrates 47.8 g
Fiber 7.5 g
Protein 28.4 g
Recipe courtesy Kathleen Daelemans
http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_22556,00.html?rsrc=search

Thai Shrimp Stir-fry with Tomatoes and Basil - Slimmed

You won't have to sacrifice taste or satisfaction to save calories with our Thai Shrimp Stir-fry. With 400 fewer calories than a similar sized serving of Shrimp Scampi, this is a dish worth trying.


2 tablespoons soy sauce
1 tablespoon water
2 teaspoons Southeast Asian fish sauce
4 teaspoons light brown sugar
3 tablespoons peanut oil
3 cloves garlic, chopped
1 tablespoon grated, peeled, fresh ginger
1/2 to 1 teaspoon red chile flakes
1 pound large shrimp, peeled and deveined
1/2 medium red onion, cut in 1-inch dice
1 medium yellow pepper, seeded, cut in 1-inch dice
1 jalapeno chile, thinly sliced into rounds
2 cups cherry tomatoes, halved
3/4 cup torn fresh basil leaves
1/4 cup torn fresh mint leaves
2 tablespoons freshly squeezed lime juice
Serving suggestion: Jasmine rice

In a small bowl, combine the soy sauce, water, fish sauce, and sugar; set aside. Heat the oil in a large non-stick skillet over medium-high heat. Add the garlic, ginger, and chile flakes, and cook until fragrant, about 30 seconds. Add the shrimp and stir-fry until pink but still translucent in the middle, about 2 minutes. Transfer the shrimp to a medium bowl with a slotted spoon. Add the onion, pepper, and chile to the skillet, and stir-fry until lightly browned, about 2 minutes. Return the shrimp to the pan along with the soy sauce mixture. Bring to a boil, and stir-fry until the sauce glazes the shrimp, about 1 minute more. Add the tomatoes and stir until coated with sauce, about 15 seconds. Remove pan from the heat, stir in the basil, mint, and lime juice. Transfer to a serving dish, serve immediately.

From: http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_21495,00.htmlCopyright 2003 Television Food Network, G.P. All rights reserved

Nutrition Information
Calories 286

Fat 13g
Saturated Fat 2g

Carbohydrates 17g

Sauteed Chicken Breasts with Fresh Herbs and Ginger

2 tablespoons vegetable oil, like soy or peanut

2 boneless, skinless chicken breast halves, about 6 ounces each

Kosher salt and freshly ground black pepper

Juice of 1/2 lime (about 1 tablespoon)

3 tablespoons chicken broth, homemade or low-sodium canned

2 teaspoons finely grated ginger

1/4 cup packed fresh basil leaves, torn

2 tablespoons packed fresh mint leaves, torn

Heat the oil in a medium skillet over medium-high heat until shimmering. Season both sides of the chicken breasts with salt and pepper, and place them skin side down in the pan. Cook, turning once, until firm to the touch, about 5 minutes per side. Transfer the chicken breasts to a plate.

Add the lime juice to the skillet, and scrape up any browned bits that cling to the pan with a wooden spoon. Add the chicken broth and ginger, and bring to a boil. Off the heat, add the basil and mint to the pan and swirl the pan to combine.

Divide the chicken between the 2 plates and spoon the herb sauce over the chicken. Serve.

Low Carb Recipe From Food Network Kitchens

Difficulty: Easy

Prep Time: 10 minutes

Cook Time: 15 minutes

Yield: 2 servings

Waffles

- 1 3/4 cup flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 tablespoon sugar
- 3 egg yolks
- 2 to 7 tablespoons melted butter or vegetable oil
- 1 1/2 cups milk

Preheat the waffle iron. Sift the dry indredients into a medium sized bowl. Separate the eggs, putting the egg whites in smaller bowl. Beat the egg whites until they are stiff. (If you are using an electric mixer, you can beat the egg whites first, then beat the batter without having to wash the beaters. The reverse is not true. If you beat the batter first and you have to wash the beaters before beating the egg whites.) Add the egg yolks, oil and milk all at one time to the dry indredients. Beat until there are no lumps in the batter. Fold the egg whites into the other batter using a spatula or other flat utinsel. Put a full 1/2 cup of batter in your waffle iron to make a 9-inch round waffle. This recipe makes about eight 9 inch waffles.
If this recipe makes too many waffles for one setting, try freezing the waffles you do not eat. After the waffles have been cooked in the waffle iron, put them out on a cooling rack. When they are cool, place them in a plastic bag taking out as much air from the bag as possible. Then freeze the bag of waffles. The next time you want a quick waffle, microwave one from the freezer for about 45 to 60 seconds. They are almost as good as fresh waffles.

From Joy of Cooking/http://lonestar.texas.net/~fitch/recipies/waffles.html