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FAT FREE |
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Complete Meal Deal, (Muffins) |
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These
are really a cornbread recipie with added vegetables, Legumes and Grains |
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1 |
cup cornmeal |
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1/2 |
cup either whole wheat flour or a
mix of whole wheat &white flour |
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1 |
TB baking powder |
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1/2 |
tsp salt |
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1/3 |
cup unsweetened applesauce plus 1 or
2 TB (replaces oil, (fat)) |
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3/4 |
cup buttermilk, (from powder or just
use skim milk) |
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2 |
egg whites, (used naturegg, (simply
egg whites) |
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1 |
cup mixed beans, (1/2 can of
prepared for making salads) No oil added |
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1 |
cup of
a mixture of the following veggies, green peas, red & green pepper diced,
onion |
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garlic,
cooked carrots, etc. (I used some leftover mashed sweet potatoe & turnip) |
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could also use corn niblets |
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1/4 |
cup brown rice, (previously
prepared) |
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Few |
Sesame seeds |
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A little |
Vegetable broth |
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Preheat
oven to 425 degrees F., Pam spray and then wipe with paper towel muffin tins |
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Saute,
onions, garlic, green & red peppers in a little vegetable broth, then add
to veggies |
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Mix all ingrediants fill muffin
tins, sprinkle tops with sesame seeds |
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Bake
for 30 min or so till a tooth pick inserted comes clean & surface of
muffins is dry |
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Freeze well |
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Use in
emergencies when you haven't gotten enough Legumes & grains in your diet
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anytime as a substitute to a
complete meal |
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Makes about 14 - 16 average muffins. |
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NOTE:
Vegetarians may not get enough protien in their diet from not eating meat. |
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A
complete protien substitute is available from any combination of Legumes and
Grain. |
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ie: beans & rice |
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chick peas & whole wheat or multi grain breads |
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Tofu (made from soy beans) & Rice or any other grain, Barely etc. |
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Pasta (from wheat) & beans |
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Black eyed peas & Rice |
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Baked
beans & brown bread |
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Cereals with Nonfat Milk or Yogurt
or Soy milk |
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