Popovers
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.
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
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
http://www.mayoclinic.com/health/hea...ecipes/NU00536