Beating high blood pressure with pop-up scallion popovers

Twelve towering popovers — as easy as 1, 2, 3! Just measure, mix and bake. A sprinkling of Parmesan adds a big boost of flavour, so no one will ever guess you've cut back on the fat! Here's a great recipe that is full of flavour and helps you beat high blood pressure.

Preparation time 15 minutes 

Cooking time 25 minutes

Serves 12

• 250 g (1 c) sifted all-purpose flour
• 45 ml (3 tbsp) Parmesan cheese
• Salt to taste
• 1 ml (1/4 tsp) pepper
• 2 large eggs
• 1 egg white
• 250 g (1 c) reduced-fat (2%) milk
• 15 ml (1 tbsp) margarine, melted
• 2 scallions, minced

1. Preheat oven to 220°C (425°F). Lightly coat a 12-popover baking pan or muffin pan with nonstick cooking spray and put in oven to preheat. Whisk flour, Parmesan, salt and pepper in medium bowl. Make well in centre of flour mixture.

2. Whisk eggs, egg white, milk and margarine until frothy. Pour into well in flour mixture and stir just until smooth. Stir in scallions.

3. When a drop of water dances and sizzles in the pan, it's hot enough. Spoon in batter, dividing it evenly among the cups. Bake 15 minutes. Reduce oven temperature to 180°C (350°F) and bake until golden and puffed, about 10 minutes longer. Immediately remove popovers from pan and quickly make a small slit in the side of each to release steam.

• To make these popovers stronger in taste, use Romano cheese instead of Parmesan.
• Add a few dried herbs, such as dried thyme or oregano, to the batter.

• By using cheeses in small amounts, you can bolster the flavour of meals, while still keeping the fat and sodium to a minimum.
• Scallions are a member of the onion family. Allium compounds in the onion family may help relieve high blood pressure.

Each serving provides:

Key nutrients: 80 Calories, 20 Calories from Fat, 3 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 3 g Protein, 9 g Carb, 0 g Fibre, 50 mg Sodium

Blood pressure nutrients: 1 mg Vitamin C, 4 mg Magnesium, 34 mg Potassium, 36 mg Calcium