A Low-Fat, Low-Cal Muffin

Makes: 12 muffins
Prep time: 25 minutes
Cook time: 18 minutes

Ingredients
Nonstick cooking spray
1 cup all-purpose flour
1 cup whole grain flour
1/3 cup plus 1 tablespoon packed brown sugar
2 1/2 teaspoons baking powder
1 teaspoon apple pie spice
1/4 teaspoon salt
2 eggs
1 cup low-fat buttermilk
Two tablespoons canola oil
3/4 cup shredded apple with skin
Two tablespoons chopped pecans
1 tablespoon ground flaxseeds
1 tablespoon butter

Directions
1. Preheat the oven to 375 degrees. Lightly coat twelve 2-1/2-inch muffin cups with cooking spray; set-aside. In a very large bowl, stir together all-purpose flour, whole grain flour, 1/3 cup brown sugar, baking powder, apple pie spice, and salt. Generate a well involved with the flour mixture; set-aside.

2. In the medium bowl, lightly beat eggs with a fork; stir in buttermilk and oil. Add egg mixture unexpectedly to flour mixture; stir until moistened (batter should be lumpy). Fold in apple. Spoon batter into muffin cups, filling each about three-quarters of methods.

3. In a small bowl, combine pecans, flaxseeds, and remaining brown sugar. Decline in butter until mixture resembles coarse crumbs. Spoon pecan mixture atop muffin batter.

4. Bake 18 to twenty minutes or until a toothpick inserted in center happens clean. Cool in muffin cups on a wire rack A few moments; remove from cups.

Nutrition facts per muffin: 163 calories, 4g protein, 25g carbohydrate, 6g fat (1g saturated), 2g fiber

Healthy Baking Tips

Peel Deal: “The apple’s skin packs extra fiber and antioxidants,” says Kim Galeaz, RD, a culinary dietitian in Indianapolis.

Sweet Secret: Pecans and flaxseeds provide yummy cinnamon-streusel topping a heart-healthy, protein-packed crunch.

Dairy Lean: Buttermilk contains a thick, creamy texture that’s good for baking, even low-fat kind, Galeaz says.

Oil Change: We slashed fat, not flavor, by utilizing just two tablespoons oil. Some recipes require four times very much!

Grab-and-Go Breakfasts

Turn a yummy muffin in to a power breakfast with the help of fruit, dairy, and protein (make a choice from each list).

Fruit

Banana
Orange
Berries

Dairy and Protein

Low-fat yogurt
String cheese
Skim milk and almond butter (on muffin)

Originally published in FITNESS magazine, October 2010.

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