Popovers

Dietician'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.

Ingredients

  • 1 cup skim milk
  • 1 cup all-purpose (plain) flour
  • 1/4 teaspoon salt
  • 4 egg whites

Directions

Heat 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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 96
Total carbohydrate: 18 g
Cholesterol: 1 mg
Dietary fiber: 0.5 g
Monounsaturated fat: Trace
Protein: 6 g
Saturated fat: Trace
Serving size: 1 popover
Sodium: 156 mg
Total fat: Trace

DASH Eating Plan Servings

Grains and grain products: 1

Diabetes Meal Plan Choices

Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1

Last Updated Nov 18, 2016


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