Apple-Cheddar Popovers - makes 8 servings

Butter-flavored cooking spray

1 tart apple, such as Pippin, Granny Smith, or Fuji, peeled, cored, and chopped

1/3 cup (40 g) shredded 2% sharp cheddar cheese

2 large eggs

1 cup (140 g) unbleached all-purpose flour

1/4 teaspoon (1.25 ml) salt

1 cup (240 ml) low fat (1%) milk

1 tablespoon (13 g) stick reduced-fat margarine, melted

Preheat oven to 450°F (230°C), Gas Mark 8. Lightly coat 8 popover cups with cooking spray. Place 1 tablespoon (15 ml) each of the apple and cheese at the bottom of each popover cup. In a food processor or blender, combine eggs, flour, and salt. Process until well blended. With the machine running, add milk and margarine through the feed tube. Process until smooth. Fill the cups two-thirds full with the batter. Bake for 15 minutes, reduce oven temperature to 350°F (180°C), Gas Mark 4, and continue to bake for another 20 minutes until popovers are puffed and golden brown. Let cool at least 15 minutes, then remove from pan.

Per serving: 111 calories (28% calories from fat), 5 g protein, 4 g total fat (1.4 g saturated fat), 15 g carbohydrates, 1 g dietary fiber, 58 mg cholesterol, 160 mg sodium

Diabetic exchanges: 1 carbohydrate (bread/starch), 1/2 fat

Read more: Diabetic Recipes - Diabetic Meals