Buttermilk-Apricot Scones
Delicate scones are best served one way--hot. The wedges that taste heavenly just minutes out of the oven often seem dry and less flavorful after they cool.
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup sugar
1/4 cup chilled stick margarine, cut into small pieces
1/3 cup chopped dried apricots
1 egg, lightly beaten
1/4 cup nonfat buttermilk
1/4 cup apricot nectar
Vegetable cooking spray
1 egg white, lightly beaten
1 tablespoon sugar
Combine first 5 ingredients; cut in margarine with a pastry blender until mixture resembles coarse meal. Add apricots; toss well. Combine egg, buttermilk, and nectar; add to dry ingredients, stirring just until moistened. (Dough will be sticky.)
Turn dough out onto a lightly floured surface; with floured hands, knead 4 or 5 times. Pat dough into a 9-inch circle on a baking sheet coated with cooking spray. Cut dough into 12 wedges, cutting to but not through bottom of dough. Brush with egg white, and sprinkle with 1 tablespoon sugar. Bake at 400° for 15 minutes or until golden. Serve hot.
Yield: 1 dozen (serving size: 1 scone)
CALORIES 149 (27% from fat); FAT 4.5g (satfat 0.9g, monofat 0.0g, polyfat 0.0g); PROTEIN 3.2g; CARBOHYDRATE 24g; FIBER 0.7g; CHOLESTEROL 18mg; IRON 1.2mg; SODIUM 184mg; CALCIUM 46mg;
Cranberry Scones
Scones are best served soon after baking.
1 3/4 cups all-purpose flour
1/2 cup granulated sugar
1/4 cup yellow cornmeal
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons chilled butter, cut into small pieces
1/2 cup halved fresh cranberries
1/2 cup low-fat buttermilk
1/2 teaspoon grated orange rind
1 large egg, lightly beaten
Cooking spray
1 teaspoon powdered sugar
Preheat oven to 375°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (flour through salt) in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add cranberries, tossing to coat.
Combine buttermilk, rind, and egg; add to flour mixture, stirring just until moist (dough will be sticky).
Turn dough out onto a lightly floured surface, and knead lightly 5 times with floured hands. Pat dough into a 7-inch circle on a baking sheet coated with cooking spray. Cut the dough into 10 wedges, cutting into but not completely through dough. Bake at 375° for 30 minutes or until golden. Sift powdered sugar over scones; serve warm.
Yield: 10 servings (serving size: 1 scone)
CALORIES 168 (17% from fat); FAT 3.2g (satfat 1.7g, monofat 0.9g, polyfat 0.3g); PROTEIN 3.7g; CARBOHYDRATE 31.2g; FIBER 1.1g; CHOLESTEROL 28mg; IRON 1.4mg; SODIUM 231mg; CALCIUM 75mg;
Cooking Light, NOVEMBER 2002
Strawberry Yogurt Scones
Scones are similar to biscuits, but these have a wet, sticky dough. Serve fresh from the oven with hot tea.
1 1/2 cups all-purpose flour
2/3 cup whole wheat flour
1/2 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup diced strawberries
2/3 cup strawberry fat-free yogurt
3 tablespoons butter, melted
1/2 teaspoon grated orange rind
1 large egg white, lightly beaten
Cooking spray
2 teaspoons sugar
Preheat oven to 400°.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, 1/2 cup sugar, baking powder, baking soda, and salt in a large bowl. Combine strawberries, yogurt, butter, rind, and egg white; add to flour mixture, stirring just until moist.
Turn dough out onto a lightly floured surface; knead lightly 4 times with floured hands. Pat into an 8-inch circle on a baking sheet coated with cooking spray. Cut into 12 wedges, cutting into but not through dough; sprinkle with 2 teaspoons sugar. Bake at 400° for 20 minutes or until lightly browned.
Yield: 12 scones (serving size: 1 scone)
CALORIES 152 (20% from fat); FAT 3.3g (satfat 1.9g, monofat 0.9g, polyfat 0.3g); PROTEIN 3.6g; CARBOHYDRATE 27.7g; FIBER 1.5g; CHOLESTEROL 8mg; IRON 1.1mg; SODIUM 227mg; CALCIUM 78mg;
Cooking Light, DECEMBER 2002
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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