Wednesday, January 28, 2009
Low fat, high protein muffins
Here is a versatile recipe concocted by John. These make big jumbo muffins, like the size you get at Dunkin Donuts! Only a lot less calories!
3/4 c. white flour
1/2 c. whole wheat flour
1/4 c. oat fiber (or replace this with more wheat flour)
2 scoops designer whey protein powder (natural)
3/4 c. sugar
1 T. baking powder
1/2 t. salt
optional: 1/2 t. cinnamon and 1/2 t. nutmeg
1 c. milk
1/2 c. unsweetened applesauce
1/2 c. liquid egg whites (or 3 real egg whites)
Add in Options
1 c. blueberries, chocolate chips, or whatever your heart desires
Mix dry ingredients in large bowl, and mix liquid ingredients in a separate bowl. Pour liquids into dry and gently fold together until mostly mixed. Then fold in blueberries (or substitute). Spoon into 12 standard muffin cups or 6 jumbo muffin cups. Bake at 400 for 20 mins (std.) or 28 mins (jumbo) or until golden brown.
Nutritional info of basic muffin:
Fat: 1 gram
Carbs: 37 grams
Fiber: 7 grams
Protein: 14 grams
Calculate for any Optional items. Adding the blueberries adds only about 20 calories per muffin! Compared to Dunkin Donuts reduced fat blueberry muffin at 400 calories!
* Note, the oat fiber only adds about 5 calories, so if you sub with wheat flour, adjust your calorie count for it.