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Prepared Meals 
 
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Saturday, March 21 2015

ingredients
    Nonstick cooking spray
1 1/2   cups   all-purpose flour
1/2   cup   whole wheat flour
2    teaspoons   baking powder
1/2   teaspoon   ground ginger
1/4   teaspoon   baking soda
1/4   teaspoon   salt
1    cup   mashed ripe bananas (2 to 3 medium)
1/2   cup   fat-free milk
1/3   cup   packed brown sugar*
1/4   cup   refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
1/4   cup   canola oil
1/3   cup   finely chopped, stemmed dried mission figs
1    tablespoon   finely chopped crystallized ginger
1    tablespoon   chia seeds or poppy seeds
directions
Preheat oven to 375 degrees F. Coat twelve 2 1/2-inch muffin cups with cooking spray; set aside. In a large bowl stir together flours, baking powder, ground ginger, baking soda, and salt. Make a well in the center of the flour mixture; set aside.
In a medium bowl stir together the mashed bananas, milk, brown sugar, egg, and oil. Add banana mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy). Fold in figs. Spoon batter evenly into prepared muffin cups, filling about three-fourths full.
In a small bowl combine crystallized ginger and chia seeds. Sprinkle evenly over muffins.
Bake for 18 to 20 minutes or until a toothpick inserted in the centers of muffins comes out clean. Cool muffins in pans on a wire rack for 5 minutes. Remove muffins from pans. Cool slightly and serve while warm.
Tip
*Sugar Substitute:
Choose Splenda Brown Sugar Blend. Follow package directions to use product amount equivalent to 1/3 cup brown sugar.

Per Serving with Substitute: Same as above, except 167 cal., 26 g carb. (7 g sugars), 171 mg sodium.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 177, Fat, total (g) 5, chol. (mg) 0, sat. fat (g) 0, carb. (g) 30, Monosaturated fat (g) 3, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 11, pro. (g) 4, vit. A (IU) 41.09, vit. C (mg) 1.21, Thiamin (mg) 0.17, Riboflavin (mg) 0.14, Niacin (mg) 1.43, Pyridoxine (Vit. B6) (mg) 0.1, Folate (µg) 35.61, Cobalamin (Vit. B12) (µg) 0.07, sodium (mg) 173, Potassium (mg) 163, calcium (mg) 85, iron (mg) 1.55, Fruit () 0.5, Starch () 1, Other Carb () 0.5, Fat () 1, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
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