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These low-fat, high-fiber muffins are good warm from the oven, or split and grilled using non-stick cooking spray. As with all low-fat baked goods, these muffins have a slight tendency towards rubberiness; but if you're into low-fat baking, you're used to that characteristic by now. Their flavor is delightful, and if you eat them warm (from the oven or grilled, as mentioned above), the texture is fine.
1/4 cup (2 ounces) hot water
2 tablespoons (1/2 ounce) whole or milled flax seeds
2 cups (4 1/2 to 5 3/4 ounces) 100% bran cereal (not flakes)
3/4 cup (6 ounces) milk (skim or 1%)
1 cup (8 ounces) unsweetened applesauce
1/2 cup (3 3/4 ounces) brown sugar
1/2 teaspoon salt
2 tablespoons (7/8 ounce) oil
1 large egg
1 1/2 cups (6 1/2 ounces) unbleached all-purpose flour
1 tablespoon baking powder
1/2 cup (2 3/4 ounces) raisins
1/2 cup (2 3/4 ounces) dried apricots, chopped
1/2 cup (1 1/2 ounces) shredded carrot (1 medium carrot)
Pour the hot water over the flax seeds. (If you're using whole flax seeds, whirl the mixture in a small grinder or food processor.)
Pour the bran cereal into a medium-sized mixing bowl; pour the flax mixture, milk and applesauce over the cereal. Let the mixture sit to absorb the liquid for several minutes.
Whisk in the brown sugar, salt, oil, and egg. In a separate bowl, whisk together the flour, baking powder and fruits. Gently mix these dry ingredients into the wet ingredients, stirring just until everything is well-combined.
Use a 1/4-cup measuring cup or muffin scoop to divide the batter evenly among 12 well-greased or paper-lined muffin cups; non-stick cooking spray works well here. The cups will be filled and slightly heaped above the rim of the muffin tin.
Bake the muffins in a preheated 400°F oven for 20 minutes, or until the middle of a muffin springs back when touched lightly with your finger. Let them cool for 5 minutes in the pan (this will make them easier to remove), then turn them out of the pan onto a rack to cool. Yield: 12 muffins.
Nutrition information per serving (1 muffin, 101g): 200 cal, 4g fat, 5g protein, 30g complex carbohydrates, 10g sugar, 5g dietary fiber, 18mg cholesterol, 324mg sodium, 364mg potassium, 270RE vitamin A, 6mg vitamin C, 3mg iron, 145mg calcium, 185mg phosphorus.
This recipe reprinted from The Baking Sheet Newsletter, Vol. XII, No. 4, Spring 2001 issue.