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The better brunch.

Whether you think of it as late breakfast or an early lunch, brunch calls for an artful combination of the elements of both: cereals, muffins, breads, and fruits, with lean meats and vegetables. Obviously, you can't squeeze all these into one dish, but here's a delicious brunch meal-in-one idea that comes pretty close. The centerpiece is a low-fat turkey muffin topped with a tasty low-fat cheese sauce.

The health benefits are twofold--cholesterol is kept to a minimum and each muffin, made with bran breakfast cereal, contains 14 grams of dietary fiber. Complement the Smoked Turkey Muffins with your favorite steamed vegetables and a dish of fresh fruit, and you have a complete meal.

You may also wish to have on hand low-fat/high-fiber Blueberry Lemon Muffins, or Peachy Bran Muffins. Brunch guests will find them delicious.

Smoked Turkey Muffins

(Makes 6 large muffins)

1 cup whole wheat flour 3/4 cup all-purpose flour 1 tablespoon baking powder 1 teaspoon celery seed 1/2 teaspoon paprika 1 cup all-Bran cereal 1 1/2 cups skim milk 1/2 cup egg substitute 2 tablespoons vegetable oil 1/4 cup finely chopped onion 3 ounces chopped smoked turkey breast

Stir together flours, baking powder, celery seed, and paprika. Set aside.

In large mixing bowl, measure cereal and milk. Stir to combine. Let stand 5 minutes or until cereal is softened. Add egg substitute and oil. Beat well. Stir in onion and turkey.

Add dry ingredients to cereal mixture, stirring only until combined. Portion batter evenly into 6 greased 3 1/4 x 1 1/2-inch Texas-size muffin-pan cups, or 6 greased 10-ounce custard cups, or 12 large muffin cups.

Bake at 400?F. about 30 minutes or until golden brown. Serve hot with 1/3 cup Low-fat Cheese Sauce per muffin.

Per Serving (1 muffin): Calories: 310 Sodium: 405 mg Protein: 13.7 gm Cholesterol: 6 mg Fat: 5.7 gm Carbohydrate: 46.8 gm Fiber: 14.0 gm

Low-fat Cheese Sauce

(Makes 2 cups)

1/4 cup all-purpose flour 2 cups skim milk 1/2 cup shredded low-fat Monterey Jack or low-fat cheddar cheese 1 tablespoon chopped chives or green onions Paprika

Stir together flour and milk in small saucepan until smooth. Cook over medium heat, stirring constantly, until bubbly and thickened. Add cheese and onions or chives. Continue cooking and stirring until cheese melts. Serve hot over muffins. Garnish with paprika.

Per Serving (1/3 cup): Calories: 74 Sodium: 102 mg Protein: 6 gm Cholesterol: 8 mg Fat: 1.8 gm Carbohydrate: 8 gm

Blueberry Lemon Muffins

(Makes 12 muffins)

1 1/4 cups all-purpose flour 1 tablespoon baking powder 2 tablespoons honey 1 1/4 cups All-Bran cereal 1 cup skim milk 1/4 cup egg substitute 1/4 cup vegetable oil 1 tablespoon grated lemon peel 1/2 cup fresh blueberries Vegetable cooking spray

Stir together flour and baking powder. Set aside.

In large mixing bowl, combine honey, cereal, and milk. Let stand about 3-5 minutes or until cereal softens. Add egg substitute and oil; mix well.

Add flour mixture, stirring only until combined. Stir in lemon peel and blueberries. Portion batter evenly into 12 2 1/2-inch muffin-pan cups coated with cooking spray.

Bake at 400?F. about 20 minutes or until golden brown. Serve warm.

Per Serving (1 muffin): Calories: 157 Sodium: 208 mg Protein: 4.1 gm Cholesterol: trace Fat: 5.3 gm Carbohydrate: 23.1 gm Fiber: 8.0 gm

Peachy Bran Muffins

(Makes 12 muffins)

1 1/4 cups all-purpose flour 1 tablespoon baking powder 1/2 teaspoon cinnamon 1/2 cup egg substitute 1 1/2 cup canned or fresh peaches, drained and chopped 1 cup All-Bran cereal 1/3 cup skim milk 1/4 cup vegetable oil Vegetable cooking spray

Stir together first three ingredients. Set aside. In large mixing bowl, stir together egg substitute, peaches, cereal, milk, and oil. Let stand 3 minutes or until cereal is softened. Stir again.

Add flour mixture, stirring only until combined. Portion batter evenly into 12 2 1/2-inch muffin-pan cups coated with cooking spray. Bake at 400?F. For about 20 minutes or until golden brown. Serve warm.

Per Serving (1 muffin): Calories: 148 Sodium: 187 mg Protein: 3.8 gm Cholesterol: trace Fat: 5.2 gm Carbohydrate: 21.5 gm Fiber: 6.0 gm
COPYRIGHT 1992 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes; healthy midday meals
Author:Kreiter, Ted
Publication:Saturday Evening Post
Date:May 1, 1992
Words:721
Previous Article:Spotlight on celery.
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