Preheating the muffin pan before baking makes these reduced-fat popovers rise to dramatic heights.

Makes 1 dozen popovers

ACTIVE TIME: 15 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

1/4 cup canned pumpkin puree
3 large eggs
3 large egg whites
2 cups nonfat milk
2 tablespoons canola oil
2 cups all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pumpkin-pie spice
1/8 teaspoon cayenne

1. Preheat the oven to 400°F. Place a 12-cup muffin pan on a baking sheet in the oven to preheat.
2. Whisk together pumpkin puree, eggs, egg whites, milk and oil in a medium bowl until smooth. 3. Combine flour, salt, pie spice and cayenne in a large bowl. Add the pumpkin mixture to the dry ingredients and whisk until smooth.
4. Remove the muffin pan from the oven and coat it with cooking spray. Divide the batter among the prepared cups. Bake the popovers until they are puffed and browned, about 25 minutes. Remove the popovers from the oven and reduce the oven temperature to 350°. With a small knife cut small slits into the sides of the popovers, about 3 or 4 per popover. Bake an additional 7 to 10 minutes. Serve hot.

NUTRITION INFORMATION: Per serving: 134 calories; 4 g fat (1 g sat, 1 g mono); 54 mg cholesterol; 19 g carbohydrate; 6 g protein; 1 g fiber; 146 mg sodium; 128 mg potassium.
Nutrition bonus: Selenium (20% daily value), Vitamin A (19% dv), Folate (17% dv).
1 Carbohydrate Serving

MAKE AHEAD TIP: Prepare up to 8 hours in advance. Reheat at 325° for 7 minutes.