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Quick Breakfasts for Busy Families

Our dietitian offers tips and recipes for great breakfasts on the go.

3 Delicious Breakfasts for Busy Families continued...

*Note: Pasteurization removes almost all of the risk of raw eggs. Still, pregnant women, people with immune diseases, and very young children may want to delete the egg substitute from this recipe.

 

Designer Mini Muffins
(36 mini muffins -- 9 servings)

This is a basic muffin recipe. Have fun designing your own muffin by stirring in a cup of any fresh or frozen fruit you want. Or try 1/2 cup of chocolate chips or dried fruit (chopped dates or raisins).

Ingredients:
1 cup whole wheat flour
1 cup unbleached white flour
1/2 teaspoon salt
1/2 cup white sugar (you can add 1/8 cup more sugar if you like your muffins on the sweet side)
1 large egg (higher omega-3 egg if available)
1 cup low-fat milk
3 tablespoons canola oil
1 tablespoon light corn syrup
1 teaspoon vanilla extract
1 cup fresh or frozen fruit pieces (such as blueberries or raspberries) or 1/2 cup of chocolate chips or dried fruit like raisins.

Directions:
1. Preheat oven to 400 degrees. Coat a nonstick mini muffin pan with canola cooking spray or mini muffin paper liners.
2. Add flours, baking powder, salt, and sugar to a large mixing bowl and beat on LOW to blend well. Make a well in the center of the mixture.
3. Add egg to 4-cup measure and beat egg with a whisk or fork. Whisk in milk, oil, corn syrup, and vanilla extract. Add the mixture all at once to the flour mixture in the mixing bowl. Mix quickly on low speed just until moistened (do not overbeat). Scrape sides of the bowl and stir muffin batter briefly.
4. Stir in your designer food ingredients and/or fruit. Add a tablespoon of batter to each mini muffin cup. Bake about 12 minutes or until mini muffins are cooked throughout.

Nutritional Information Per Serving (4 muffins):
217 calories, 5 g protein, 37 g carbohydrate, 6 g fat (1 g saturated fat, 3.1 g monounsaturated fat, 1.7 g polyunsaturated fat), 25 mg cholesterol, 3 g fiber, 300 mg sodium. Calories from fat: 25%.

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