Fergosa Bread

This flatbread like bread has less fat and calories and suitable for diabetics.


  • 1 cup (250 mL) whole wheat flour
  • 1-1/2 tsp. (7 mL) baking powder
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  • 1/2 tsp. (2 mL) freshly ground pepper
  • 1 Tbsp. 15 mL margarine
  • 1/2 cup (125 mL) lowfat milk
  • 1/2 cup (125 mL) chopped green onion
  • 1 clove minced garlic
  • 1/2 cup (125 mL) grated lowfat cheddar cheese
  • 2 tsp (10 mL) grated Parmesan cheese
  • (I use light version of grated)
  • 1/2 tbsp (7 mL) poppy seeds*

*I made these optional or I use other seeds for variety.


In medium bowl, combine the flour, baking powder and the pepper, stirring well. Using a pastry blender or two knives, cut in the margarine until the mixture resembles coarse crumbs.

Stir in milk, onions, garlic and cheeses with a fork. Spread the dough out in a lightly-sprayed or greased 22 cm (9 inch) pie plate. Sprinkle with poppy or other seeds if using.

Bake in preheated 425 degrees F (220 degrees C) oven for approximately 20 minutes.

Cut into 8 wedges and serve warm. This is in my opinion better than garlic bread for spaghetti and chili.


Exchanges: 1 fruit and veg choice; 1/2 protein choice; 1/2 fat and oils choice 106 calories per wedge

Source: "Almonds and Raisins and Mostly Muffins: Choice Snacks for Healthy Eating by Evelyne Pytka; 1993

By Mary Lou from North Bay, Ontario

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