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.
- 1 cup fat-free milk
- 1 cup all-purpose (plain) flour
- 1/4 teaspoon salt
- 4 egg whites
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|
|Total fat||trace||Total carbohydrate||18 g|
|Saturated fat||trace||Dietary fiber||0.5 g|
|Monounsaturated fat||trace||Protein||6 g|
|Grains and grain products||1|