Star Spangled Popover Pancake
|1% low fat milk||1 Cup (16 tbs)|
|All purpose flour||1 Cup (16 tbs)|
|Unsalted butter/Margarine||2 Teaspoon, melted|
|Apricot preserves/Peach preserves||3 Tablespoon|
|Lemon juice||2 Tablespoon|
|Packed light brown sugar||1 Tablespoon|
|Nectarines||3 , sliced|
|Sliced strawberries||1 Cup (16 tbs)|
|Blueberries||1 Cup (16 tbs)|
Preheat the oven to 425"F.
Coat a 12" cast-iron skillet with no-stick spray.
Place the skillet in the oven for 5 minutes.
Place the egg whites and egg in a medium bowl.
Whisk until well-combined.
Add the milk, flour, butter or margarine, and salt.
Remove the skillet from the oven and pour in the batter.
Return to the oven and bake for 20 to 25 minutes, or until golden brown and puffed.
In a medium saucepan, combine the preserves, lemon juice, and brown sugar.
Bring to a boil over medium heat.
Add the nectarines; cover and cook, stirring occasionally, for 5 minutes, or until soft.
Stir in the strawberries and cook for 2 minutes.
Remove from the heat and stir in the blueberries.
Pour the fruit on top of the pancake and cut into 4 wedges.
Serving size: Complete recipe
Calories 1253 Calories from Fat 167
% Daily Value*
Total Fat 19 g29.3%
Saturated Fat 8.5 g42.3%
Trans Fat 0 g
Cholesterol 244.3 mg81.4%
Sodium 853.4 mg35.6%
Total Carbohydrates 235 g78.4%
Dietary Fiber 17.4 g69.6%
Sugars 108.4 g
Protein 46 g92.6%
Vitamin A 53.5% Vitamin C 109.1%
Calcium 36.2% Iron 47.2%
*Based on a 2000 Calorie diet