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Low Fat Buttermilk Whole Wheat Biscuits with Sausage Gravy

Here's an easy and healthy stick-to-your-ribs breakfast for the entire family. Make this on Sunday mornings or for any special breakfast occasion during the fall and winter.

Lighter recipe for biscuits and gravy from Chef Mary

Yield: 12 biscuits

1 cup whole wheat flour
1 cup unbleached all-purpose flour
1 tbsp. sugar
2 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
2 tbsp. vegetable shortening
1 cup low-fat buttermilk

1. Preheat oven to 425 F. and spray a baking sheet lightly with cooking spray or line with baking paper.

2. Sift flour together with sugar, baking powder, baking soda, and salt into a medium size bowl.

3. Using a pastry cutter or wire whisk, cut shortening into flour mixture until it becomes the consistency of fine crumbs.

4. Pour buttermilk into dry ingredients all at once and mix together with a fork. As soon as mixture holds together, turn out onto a floured work surface and knead lightly 8 to 10 times. Do not over knead dough or biscuits will be tough. 

5. Roll dough gently out into a ½-inch thickness and cut into 2½-inch rounds with a floured cutter.

6. For crustier biscuits, place rounds about 1-inch apart on baking sheet. For softer sides, place biscuits touching or ¼-inch apart. Dust tops lightly with flour and bake for 10 to 12 minutes or until golden brown. 

Cook’s Note: For regular biscuits replace 1 cup whole wheat flour with 1 cup unbleached
all-purpose flour for a total of 2 cups unbleached all-purpose flour.

 

Related: Chicken Curry with Brown Basmati Rice

 

Nutritional Information: 1 biscuit at 100 Calories; 2g Fat; 17g Carbohydrate; 1 Dietary Fiber; 3g Protein; 1mg Cholesterol; 185 mg Sodium.

Traditional biscuits have 150 calories and 8g total fat vs. the 90 calories and 2.2g fat found in these biscuits.

Sausage Gravy

Yield: 4 cups or 8 ½ - cup servings of gravy

2 cups nonfat skim milk
½ cup unbleached all-purpose flour
1 cup fat-free half and half
2 tsp. chicken or pork soup base
½ lb. 93 to 98% fat-free turkey or turkey and pork breakfast sausage, cooked and drained of any excess grease using paper towels
fresh ground pepper to taste
pinch salt

1. Pour 1 cup skim milk into a medium, heavy‑bottomed saucepan. Adding about a third of the flour at a time, whisk briskly into milk until blended. Whisk remaining 1 cup skim milk and fat-free half and half into milk and flour mixture or “slurry”.

2. Bring mixture to gentle boil over medium heat; whisking constantly. Reduce heat to medium-low and continue to cook 10 minutes or until gravy thickens, continuing to whisk/stir often. Whisk in soup base, cooked sausage, pepper and salt.

3. Reduce heat to low and simmer for 5 minutes until sausage is heated through, stirring often. Adjust seasonings and serve over fresh baked biscuits or set aside; covering surface of gravy with plastic wrap or wax paper to prevent a skin from forming.  Reheat over medium, stirring often.


Nutritional Information: ½ cup serving at 120 Calories; 3g Fat; 11g Carbohydrate; 0 Dietary Fiber; 11.3g Protein; 31mg Cholesterol; 454mg Sodium;

Nutritional Information: Biscuit and ½ cup Sausage Gravy 220 Calories 5g Fat; 28g Carbohydrate; 1g Dietary Fiber; 14.3g Protein; 32mg Cholesterol; 667mg Sodium

Traditional sausage gravy contains 350 calories and 30g Fat vs 120 calories and 3g Fat per ½ cup serving.

Related: Baked Maple Glazed Salmon

 

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