The First Resolution

The deadline mentality of New Year’s pushes a lot of people into paying penance for the indulgences of the holidays. What better way to start than with a flavorful, low-fat breakfast?

The key to all good cooking is to develop flavors to their fullest, but it is especially important for dishes that can’t count on fat for good taste. There is no butter or oil added to the pumpkin-yogurt hot cakes or apple-currant muffins, yet they are satisfying and delicious.

In these recipes, egg whites supply volume, texture and moisture. Egg whites have no fat and are high in protein. They are a valuable ingredient when every effort is made to keep fat at a minimum.

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Typically, pancakes depend on fat for their texture and flavor. Here, pumpkin substitutes nicely, yielding a soft, puffy golden pancake. These pancakes should cook slowly so they don’t become dry.

PUMPKIN-YOGURT HOT CAKES

1 cup cake flour

2 teaspoons baking powder

1/4 teaspoon baking soda

1/4 teaspoon freshly grated nutmeg

1/4 teaspoon ground cinnamon

1/8 teaspoon salt

4 large egg whites

2 1/2 tablespoons sugar

1 cup plus 2 tablespoons canned pumpkin

2 teaspoons fresh lemon juice

2 teaspoons vanilla

2/3 cup nonfat plain yogurt

Non-stick spray, butter or margarine

Warm maple syrup

Sift together cake flour, baking powder, baking soda, nutmeg, cinnamon and salt. Set aside.

Whisk egg whites and sugar until foamy. With rubber spatula, fold in pumpkin, lemon juice and vanilla. Spoon dry ingredients into batter, then yogurt. Fold ingredients together. Can be made 1 day ahead to this point and refrigerated, covered airtight. Do not stir before using.

Coat griddle with non-stick spray or small amount butter or margarine and heat until very hot. Using 1/4 cup batter for each cake, spoon onto griddle, smoothing batter out to 4-inch-diameter cake. Cook over medium heat until browned on bottom, about 4 minutes. Turn and cook other side, about 4 minutes more. Keep cooked hot cakes warm in 200-degree oven while cooking remainder. Serve hot with warm maple syrup. Makes 14 (4-inch) pancakes.

Each serving contains about:

192 calories; 368 mg sodium; 1 mg cholesterol; 1 gram fat; 39 grams carbohydrates; 9 grams protein; 1.17 grams fiber.

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Most muffins have a high proportion of fat. Here, apple, currants and egg whites compensate for the reduction in fat. As with most muffins, they are best freshly baked and served warm.

SWEET APPLE-CURRANT MUFFINS

3/4 cup finely ground oat bran

1 1/4 cups cake flour

1 teaspoon ground cinnamon

1 teaspoon baking powder

1/2 teaspoon allspice

1/2 teaspoon baking soda

1/8 teaspoon salt

1 large Granny Smith apple, washed and shredded (about 1 1/2 cups)

2/3 cup currants

4 large egg whites

2/3 cup low-fat buttermilk

Combine oat bran, cake flour, cinnamon, baking powder, allspice, baking soda, salt, shredded apple, currants, egg whites and buttermilk in large mixing bowl. Stir just to blend. Do not overmix. Spoon into muffin pans prepared with liners or greased with non-stick spray.

Bake on center rack at 400 degrees until firm and only slightly browned, about 22 minutes. Do not overbake. Serve warm. Makes 12 muffins.

Each serving contains about:

76 calories; 91 mg sodium; 0 cholesterol; 1 gram fat; 16 grams carbohydrates; 4 grams protein; 0.42 gram fiber.