Triple Wheat Honey Muffins From Bob Hogan

1/4 c Uncooked wheat flakes

--(rolled wheat) 2 lg Egg whites or 1/4 cup

--cholesterol free egg prod 3/4 c Water

1 1/4 c Nonfat buttermilk

1/3 c Honey

1/4 c Vegetable oil

1 ts Vanilla

1 1/4 c Whole wheat flour

1 c Wheat bran

1 ts Baking powder

1/2 ts Baking soda

1/2 ts Salt

Heat wheat flakes and water to boiling in 1-quart saucepan; reduce heat. Cover and simmer about 30 minutes or until liquid is absorbed. Cool 10 minutes. Heat oven to 400?. Spray bottoms only of 12 medium muffin cups, 2 1/2" x 1 1/4" with nonstick cooking spray or line with paper baking cups. Beat buttermilk, honey, oil, vanilla and egg whites in large bowl. Stir in flour, wheat bran, baking powder, abaking soda and salt just until flouri is moistened. Fold in cooked wheat flakes. Divide batter evenly among muffin cups (cups will be fery full). Bake 22 to 24 minutes or until golden brown. Immediately remove from pan. *3/4 cup cooked brown rice can be substituted for wheat flakes and water. NUTRITIONAL INFORMATION (1 MUFFIN): Calories 155 Protein 6% Protein, g 4 Vitamin A * Carbohydrate, g 23 Vitamin C * Fat, g 5 Thiamin 6% Unsaturated 4 Riboflavin 8% Saturated 1 Niacin 8% Dietary Fiber, g 3 Calcium 6% Cholesterol, mg 0 Iron 6% Sodium, mg 190 Potassium, mg 170 SOURCE: Betty Crocker's Healthy Choices Cookbook