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EATING well

Broccoli Cheddar Breakfast Muffins a fine start to the day

This June 9, 2014 photo shows broccoli cheddar breakfast muffins in Concord, N.H. (AP Photo/Matthew Mead) NHMM401

Associated Press

This June 9, 2014 photo shows broccoli cheddar breakfast muffins in Concord, N.H. (AP Photo/Matthew Mead) NHMM401

When fall rolls around and it's back to school and work, wouldn't you love to start your day with something tastier and more substantial than a bowl of cold cereal?

Here is a meal in a muffin, a delicious and substantial alternative to the usual breakfast fare.

The base is a mix of white whole wheat and all-purpose flours. Don't fret over the whole wheat. White whole wheat flour, available at most supermarkets, is made from a variety of wheat that is lighter in color and flavor than a traditional whole wheat, but just as healthy.

The flour mix is moistened with eggs (a terrific source of protein), a combo of olive oil and just a little butter, as well as a bit of buttermilk and some Greek yogurt. The latter is a wonderful ingredient. Somehow the version with zero fat delivers all of the creamy mouthfeel and tangy depth of flavor that anyone could wish for. And it boasts double the protein of regular yogurt.

Next come the veggies. I've chosen broccoli and roasted red peppers, but you're welcome to replace them with carrots or chopped green beans. Your choice, as long as they add up to 1 3/4 cups. You don't need to precook the vegetables before adding them to the batter.

I've amped up the flavor with some Canadian bacon and cheddar.

BROCCOLI CHEDDAR BREAKFAST MUFFINS

2 cups white whole wheat flour

1 cup all-purpose flour

1 tablespoon baking powder

½ teaspoon baking soda

½ teaspoon kosher salt

¼ teaspoon ground black pepper

2 large eggs

1 cup fat-free plain Greek yogurt

¾ cup buttermilk

3 tablespoons extra-virgin olive oil

2 tablespoons unsalted butter, melted

¾ cup finely chopped roasted red peppers, plus ¼ cup of the pepper liquid from the jar

1 cup small raw broccoli florets or chopped thawed frozen broccoli florets

½ cup diced Canadian bacon (about 3 ounces)

¾ cup coarsely grated sharp cheddar cheese (about 3 ounces), divided

Heat the oven to 425 degrees. Mist a 12-cup muffin pan with cooking spray, or line with cupcake liners.

In a large bowl, stir together both flours, baking powder, baking soda, salt and pepper.

In a medium bowl, whisk together the eggs, yogurt, buttermilk, olive oil, butter and pepper juice (if the jar did not have ¼ cup of juice in it, supplement with water). Add the egg mixture to the flour mixture and stir just until combined. Add the peppers, broccoli, bacon and ½ cup of the cheese, stirring well.

Scoop the batter (it will be quite thick) into the muffin cups, filling them completely. Sprinkle the remaining cheese over the tops of the muffins. Bake on the oven's middle shelf until the tops are golden, about 25 minutes. Remove the muffins from the pan and cool on a rack.

Makes 12 muffins.

Nutrition information per serving: 240 calories (90 calories from fat, 38 percent of total calories); 10g fat (3.5g saturated, 0g trans fats); 45mg cholesterol; 28g carbohydrates; 3g fiber; 2g sugar; 10g protein; 520mg sodium.

Broccoli Cheddar Breakfast Muffins a fine start to the day 07/24/14 [Last modified: Thursday, July 24, 2014 5:26pm]
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