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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 | Sodium | 152 mg |
| Total fat | trace | Total carbohydrate | 18 g |
| Saturated fat | trace | Dietary fiber | 0.5 g |
| Monounsaturated fat | trace | Protein | 6 g |
| Cholesterol | 1 mg | ||
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