Dietitian’s tip: To make cheese popovers, add 1 tablespoon batter into the bottom of each cup. Top with 1 teaspoon Parmesan cheese and fill the cups 2/3 full with remaining batter. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover.

Low fat = no more than 3 g of fat per serving


SERVES 6

Ingredients

1 cup fat-free milk

1 cup all-purpose (plain) flour

1/4 teaspoon salt

4 egg whites

Directions

Preheat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for 2 minutes.

In a large bowl, add the milk, flour, salt and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds 2/3 full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.


Nutritional Analysis

(per serving)

Serving size: 1 popover
Calories 101 Cholesterol 1 mg
Protein 6 g Sodium 152 mg
Carbohydrate 18 g Fiber 0.5 g
Total fat trace Potassium 98 mg
Saturated fat trace Calcium 42 mg
Monounsaturated fat trace