Title: Triple wheat-honey muffins from bob hogan
 Categories: Breads, Breakfast, Low-fat, Low-cal, Cyberealm
      Yield: 12 Each
 
    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 400ø.
  
  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