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This June 9, 2014 photo shows broccoli cheddar breakfast muffins in Concord, N.H. (AP Photo/Matthew Mead)
Recipe: Rethinking a healthy breakfast: a meal in a muffin
Healthy plates » Try this meal-in-a-muffin instead on chilly days ahead.
First Published Jul 29 2014 04:17 pm • Last Updated Jul 29 2014 04:17 pm

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 cold cereal?

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

At a glance

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 F. Mist a 12-cup muffin pan with cooking spray, or line with cupcake liners.

In a large bowl, stir together both flours, the 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.

Servings » 1 dozen

Source: The Associated Press

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The base is a mix of white whole-wheat and all-purpose flours 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.

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 ¾ cups. And by the way, you don’t need to cook the vegetables before adding them to the batter.

I’ve amped up the flavor with modest amounts of Canadian bacon and full-fat cheddar cheese. The finished muffins are good to go: tasty and filling without a ton of sugar and fat. Breakfast may never be the same.




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