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Ингредиенты
- 1 c. mashed bananas
- 1/2 c. plain nonfat yogurt
- 1/2 c. bran
- 1Â 1/2 c. whole wheat flour
- 1 tsp baking pwdr
- 1/2 tsp baking soda
- 1/2 tsp grnd cinnamon
- 1/2 c. prunes pitted and minced
- 1/2 c. molasses
- 1/4 c. oil
- 1/4 c. fat-free egg substitute
- 12 ounce cranberries whole
- 1 c. apple juice
- 1/2 c. maple syrup
- 1/2 c. raisins
Инструкции
- MUFFINS: In a SMALL bowl mix the bananas, yogurt and bran. In a LARGE bowl sift together the flour, baking power, baking soda, and cinnamon. Add in coarsely minced prunes and toss to coat. In another small bowl, combine the molasses, oil and Large eggs. Pour the egg mix and then the banana mix into the flour mix. Carefully fold together with a rubber spatula till just blended; do no over mix.
- Coat 12 muffin c. with no-stick spray. Spoon the batter into the c., filling them about two-thirds. Bake at 400F for 20 to 25 min, or possibly till the edges pull away from the sides of the c..
- CRANBERRY SPREAD: In a 2 qt saucepan combine the cranberries, juice, syrup and raisins. Bring to a boil over high heat. Reduce the heat to medium and cook till the mix is thickened and reduced, about 15 min. Stir the mix occasionally as it cooks and press on the cranberries to break them (the way we would cherry pie filling). Spoon the spread into small jars. Cold, cover and chill.
- Makes 2 c.. 5 minsprep, 20 minutes cook. at least 30 min chill.
- TIPS:*First, pick over the cranberries to remove very soft and unripe ones. Removes stems, etc.
- Muffin variation: other dry fruits, such as apricots, peaches, currants.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 140g | |
| Recipe makes 12 servings | |
| Calories 257 | |
| Calories from Fat 49 | 19% |
| Total Fat 5.6g | 7% |
| Saturated Fat 0.68g | 3% |
| Trans Fat 0.12g | |
| Cholesterol 1mg | 0% |
| Sodium 196mg | 8% |
| Potassium 547mg | 16% |
| Total Carbs 51.75g | 14% |
| Dietary Fiber 5.3g | 18% |
| Sugars 28.29g | 19% |
| Protein 4.11g | 7% |
