Bran Muffins with Pineapple and Dried Cranberries
Heart-Health Benefits: Fiber, B vitamins and folic acid; cholesterol free
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These muffins are so good you can't believe they're healthy. For extra protein, spread a little all-natural peanut or other nut butter on your muffin. The batter can be made the night before and the muffins baked in the morning.
| - Makes about 15 regular muffins - |
| Canola oil cooking spray or muffin cup liners |
1-1/4 cups all-purpose flour |
| 31/2 cups All Bran Original cereal |
1-1/2 teaspoons baking soda |
| 1 cup boiling water |
1/4 teaspoon salt |
| 1/4 cup canola oil |
1/2 cup crushed pineapple (from one 8-ounce can crushed pineapple in its own juices; do not drain) |
| 3/4 cup sugar |
1/2 cup dried cranberries or chopped dried apricots |
| 1 cup fat-free buttermilk |
1/2 cup chopped walnuts or pecans |
| 3 large egg whites |
|
- Preheat the oven to 400 degrees F. Spray 15 muffin cups with cooking spray or line with muffin liners.
- Place the cereal in a small bowl and pour the boiling water over it; do not stir. Set aside.
- Combine the canola oil and sugar in a large bowl and whisk together. Add the buttermilk and whites and whisk again. Add the flour, baking soda, and salt and whisk just until well combined. Add the All Bran mixture and mix with a spoon, then add the pineapple, cranberries, and walnuts and mix just until combined. (The batter will be quite thick.) Let the batter sit at room temperature for 10
minutes (or cover and refrigerate overnight).
- Gently stir the batter, then divide evenly among the muffin cups. Bake until a tester inserted in the center of a muffin comes out clean: about 20 minutes. Transfer the muffins to a rack and let cool slightly.
Storage Tip: These muffins retain their moisture when covered and left at room temperature for up to 2 days. They keep well tightly wrapped and refrigerated for up to 4 days. They can also be frozen for up to one month and reheated for a few seconds in a microwave oven.
Approximate Nutritional Information: Serving size: 1 bran muffin with pineapple and dried cranberries; Calories: 201 cals, 10%; Protein: 5 g, 11%; Total fat: 6.6 g, 10%; Saturated fat: 0.4 g, 2%; Cholesterol: 0 mg, 0%; Carbohydrates: 35 g,12%; Fiber: 6 g,22%; Sodium: 235 mg,10%; Vitamin B6: 0.9 mg,48%; Vitamin B12: 2.8 mcg, 47%; Folic acid: 207 mcg, 52%; Vitamin K: 5 mcg, 6%; Diabetic Exchange Values: 2 Starch, 1 Fat
Percentage of calories from fat: 27%
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