Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

1/2 c All purpose flour
1/2 c Skim or 2% milk
1 tb Melted butter
1/8 ts Salt
4 Egg whites

--------------------------TOPPING-------------------------------
1 1/2 c Chopped apples
1/2 c Apple jelly
2 tb Water
1/8 ts Cinnamon

Heat oven to 400f. Spray 8-inch square baking dish with nonstick
cooking spray. In medium bowl, beat flour and milk with wire whisk
until well blended. Add butter, salt and egg whites; beat well. Pour
into spray-coated dish. Bake at 4oof for 25 to 30 minutes or until
puffed and golden brown. Meanwhile, in small saucepan combine all
topping ingredients; heat over low heat until jelly is melted and
mixture is hot, stirring frequently. Immediately after removing
popover from oven, cut into fourths and serve with hot topping. Per
serving: Cal. 240, fat 3g, Protein 6g, Sodium 180mg.

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