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Recipe: Whole-grain buttermilk biscuits

Dietitian's tip: Buttermilk is made by adding special bacteria to fat-free or low-fat milk to give it more texture and a tangy taste. It may seem like buttermilk is high in fat, but in fact, most varieties aren't.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving  Low fat = no more than 3 g of fat per serving 
MAKES 16 BISCUITS

Ingredients

1 cup whole-wheat (whole-meal) flour
3/4 cup all-purpose (plain) flour, plus extra for kneading
3 tablespoons wheat germ
2 teaspoons baking powder
1/2 teaspoon baking soda (bicarbonate of soda)
1/4 teaspoon salt
3 tablespoons chilled butter, cut into small pieces
1 cup low-fat buttermilk


Directions

Preheat the oven to 400 F. Have ready an ungreased nonstick baking sheet.

In a large bowl, combine the flours, wheat germ, baking powder, baking soda and salt. Whisk to blend. Add the butter to the flour mixture. With a pastry blender or 2 knives, cut the butter into the dry ingredients until the mixture resembles coarse crumbs. Add the buttermilk and stir just until a moist dough forms. Don't overmix. Cover the bowl with plastic wrap and refrigerate for 30 minutes.

Turn the dough out onto a generously floured work surface and, with floured hands, knead gently for 6 to 8 times until smooth and manageable.

Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Using a 2 1/2-inch round biscuit cutter dipped in flour, cut out biscuits. Cut close together for a minimum of scraps. Gather the scraps and roll out to make additional biscuits.

Place the biscuits about 1 inch apart on the baking sheet. Bake until the biscuits rise to twice their unbaked height and are lightly golden, 8 to 10 minutes. Serve hot.

Nutritional Analysis

(per serving)
Serving size: 1 biscuit
Calories77 Monounsaturated fat1 g
Protein3 g Cholesterol6 mg
Carbohydrate11 g Sodium142 mg
Total fat3 g Fiber1 g
Saturated fat1 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
DASH EATING PLAN SERVINGS

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HEALTHY RECIPES


May 17, 2008