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.
Basics
Low fat = no more than 3 g of fat per serving
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
Nutritional Analysis
(per serving)
Serving size: 1 popover
Calories
101
Cholesterol
1 mg
Protein
6 g
Sodium
152 mg
Carbohydrate
18 g
Fiber
0.5 g
Total fat
trace
Potassium
98 mg
Saturated fat
trace
Calcium
42 mg
Monounsaturated fat
trace