Healthy Recipe:

Recipe: Whole-grain buttermilk biscuits

  • 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
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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.

By Mayo Clinic staff
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 Sodium165 mg
Total fat3 g Total carbohydrate11 mg
Saturated fat1 g Dietary fiber1 g
Monounsaturated fat< 1 g Protein3 g
Cholesterol7 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00034 June 30, 2012

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