Looking for a Few Good Calories

Lowering fat consumption is not an easy thing to accomplish. Not only does fat make everything taste better, but it is an essential ingredient in many foods we covet.

Moderation is the key in any diet, especially where fat is concerned. I have found that, in a typical baked-goods recipe that calls for several eggs, one egg yolk will often do. As we know, egg yolks are the source of much fat in baking. This is how the formula generally works: I use just one egg yolk and at least an equal volume of egg whites to substitute for the total volume of whole eggs. (Two egg whites equal one egg.)

In addition, I use cake flour instead of all-purpose flour. Cake flour is a fine-textured, soft-wheat flour with a high starch content, producing very tender results in baking. Be aware that cake flour weighs less than all-purpose flour (one cup of cake flour is four ounces; one cup of all-purpose flour is five ounces).

Low-fat buttermilk also gives fat-restrained recipes great flavor and a light texture. Canola oil can often be substituted for butter.

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The following recipes for waffles, muffins and chocolate cake have lowered fat content but still smack of their expected goodness. Once you have tried them, you can apply the same adjustments to your own favorite baked goods.

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Crisp outside and soft inside, these waffles are enticing on the breakfast table. The batter can be refrigerated overnight, but it is best used when the beaten egg whites are just folded in.

CRISPY WAFFLES 2 1/2 cups cake flour 3 teaspoons baking powder 1 teaspoon salt Sugar 1 large egg yolk 2 cups buttermilk 2 tablespoons canola oil 3 large egg whites Sliced strawberries, optional Maple syrup, warmed, optional

Sift together flour, baking powder, salt and 3 tablespoons sugar in large bowl. Beat egg yolk in small bowl. Stir in buttermilk and oil.

Beat egg whites in separate bowl with electric mixer until stiff but not dry.

Add yolk-buttermilk mixture to flour mixture. Stir just until moistened. Do not overmix. Fold in egg whites with rubber spatula.

Lightly spray waffle iron with oil. Heat waffle iron. When hot, pour 1/2 to 1 cup batter on iron. Close iron and bake until waffle is browned and steam no longer escapes from iron, about 4 to 5 minutes. Do not make waffles too thick.

Serve hot. Sprinkle strawberries with sugar to taste and place on top of waffles. Serve with warm maple syrup. Makes 5 to 6 waffles.

Each of 5 waffles, without syrup or sugared strawberries, makes about: 338 calories; 860 mg sodium; 58 mg cholesterol; 8 grams fat; 55 grams carbohydrates; 10 grams protein; 0.11 grams fiber.

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Serve these moist and tender muffins with salads, chili and stews.

CONFETTI CORN MUFFINS 1 cup cake flour 1/3 cup yellow cornmeal 2 teaspoons baking powder 1 teaspoon crushed red pepper flakes 1/2 teaspoon baking soda 1/2 teaspoon salt 1/4 cup sugar 2 large green onions, including green tops, minced 3/4 cup buttermilk 3 tablespoons canola oil 1 large egg yolk 3 large egg whites

Combine flour, cornmeal, baking powder, red pepper flakes, baking soda, salt, sugar and green onions in large bowl. Mix buttermilk, oil, yolk and egg whites in small bowl. Add wet ingredients to flour mixture. Stir with wooden spoon just until combined. Do not overmix.

Place 12 paper muffins cups in muffin tin. Divide batter among prepared muffin cups. Bake on center oven rack at 375 degrees until light-brown, about 18 minutes. Do not overbake. Cool slightly in pan. Serve warm. Makes 12 muffins.

Each serving contains about: 110 calories; 198 mg sodium; 23 mg cholesterol; 4 grams fat; 15 grams carbohydrates; 3 grams protein; 0.09 grams fiber.

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This is a rich-tasting and moist chocolate cake. Frost it, if you like, although a sprinkling of powdered sugar seems to be perfect.

DEVIL’S FOOD CAKE Non-stick cooking spray Cake flour 1/4 cup buttermilk 1/2 cup water 1/3 cup cocoa 1 teaspoon vanilla extract 1 1/2 teaspoons baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1 cup sugar 1 tablespoon canola oil 1 large egg yolk 2 large egg whites 1 1/2 tablespoons powdered sugar

Lightly spray 8-inch-square cake pan with cooking spray. Line bottom of pan with parchment paper or wax paper. Lightly spray paper with oil. Coat inside of pan with flour. Tap out excess flour into sink.

Mix buttermilk, water, cocoa and vanilla extract in small bowl. Combine 1 cup flour, baking powder, baking soda and salt in medium-sized bowl.

Place sugar, oil, egg yolk and egg whites in bowl of electric mixer and mix until light-colored, about 1 minute. Add buttermilk mixture. Mix until combined. Add flour mixture. Mix just until flour disappears. Do not overmix.

Pour batter into prepared pan. Bake on center oven rack at 350 degrees about 30 minutes, or until wood pick inserted in center comes out clean. Do not overbake. Let cool in pan on metal rack. Press powdered sugar through fine sieve over cake. To serve, cut into squares. Makes 1 (9-inch) square cake, 9 servings.

Each serving contains about: 171 calories; 156 mg sodium; 31 mg cholesterol; 3 grams fat; 36 grams carbohydrates; 3 grams protein; 0.20 grams fiber.