Friday, May 18, 2007

Low Carb, Low Calorie, High Protein Muffins


Whether you're counting calories or carbs, or wanting a little more protein in your diet, this could be the muffin recipe you've been looking for.

Approximate counts for carbs, calories and protein are listed below, but you should check your own ingredients for 100% accuracy, as these numbers will vary slightly with different brands.

Don't get your beater out - you'll be mixing these up with a spoon.

In a medium mixing bowl mix:

1 1/2 cups all bran cereal. (not flakes)
1/2 cup water
1 tsp vanilla
4 large eggs
1 tablespoon of vegetable oil or melted butter
1/2 cup unsweetened applesauce
1/4 cup smooth peanut butter (**see nut free option below)

Let sit for a couple of minutes. Turn your oven on to 375 degrees.

You might as well get the muffin pan (large) ready now too - a touch of cooking spray or (and this works as well for a lot less) a tiny drop of vegetable oil, spread around with a basting brush. I don't recommend using cupcake papers, but parchment would be fine.

Now, add:

2/3 cup skim milk powder
2 tablespoons granulated Splenda or brown sugar substitute
1/4 cup flour (enriched white or whole wheat)
2 tsp baking powder

Divide this evenly in your prepared muffin pan and pop in the preheated oven for 15 - 18 minutes. The top will spring back to a light touch when done.

** Nut free option - replace peanut butter with 1 tsp cinnamon, or some orange zest or other flavouring, or just bake them plain.

And now -- the numbers!

Each muffin has approximately:

13 carbs
8 grams protein
120 calories

Peanut butter free version:

12 carbs
6.5 grams protein
90 calories

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