A Recipe From DietWatch
1 1/4 cup cooked oatmeal*
2 egg whites
3/4 cup apple juice concentrate
1/4 cup plain nonfat yogurt
2/3 cup water
2 3/4 cups whole wheat flour
1/2 cup quick cooking oats
1 cup cornmeal
1/2 tablespoon baking powder
1/2 tablespoon baking soda
1 cup blueberries
1/2 tablespoon all-purpose flour
1 cup apple juice (to brush muffins while baking)
*Cook oatmeal according to the package directions.
Place cooked oatmeal in medium-sized bowl, add egg whites and whisk to break up. Gradually add the rest of the liquid ingredients, stirring to smooth the oatmeal. Mix together the dry ingredients (sift baking powder and baking soda). Add wet to dry and mix thoroughly. Toss fresh or frozen blueberries in the 1/2 tablespoon of all-purpose flour and fold into batter. Spray a muffin pan with vegetable spray and lightly flour. Bake at 275-300 degrees for 25-30 minutes. Brush the tops of the muffins with regular apple juice two to three times during baking, because there is so little fat in this recipe that the tops will cook too fast and the muffins will rise into funny shapes. The apple juice will help keep the muffins moist and allow them to expand. Cool for 20 minutes.
Yield: 12 2-ounce muffins
Per serving: Calories: 214, Fat: 2 g, Saturated fat: 0.3 g, Cholesterol: 0 mgs, Sodium: 243 mgs, Carbohydrate: 45 g, Dietary fiber: 5 g, Sugars: 12 g, Protein: 7 g. This recipe is 8 percent fat.
Carbohydrate points: 3
Carbohydrate (g): 45
Exchanges: 2 1/2 Bread/Starch, 1/2 Fruit
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Source: Health & Wellness