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I eat healthy and exercise - مافین ژامبون - کم کالری

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مافین ژامبون - کم کالری

نویسنده :بهار
تاریخ:شنبه 4 آذر 1391-17:23


Chopped onion caramelized in butter gives these muffins a sweet and savory flavor. The prosciutto adds a hit of salt and richness. Serrano ham or other cured ham can be used in place of the prosciutto, if preferred.


1 dozen muffins

Active Time:

Total Time:


Ingredients

  • 2 tablespoons butter
  • 1 1/2 cups finely chopped onion
  • 1/2 cup minced prosciutto, (2 ounces)
  • 2 cups whole-wheat pastry flour
  • 1 teaspoon minced fresh rosemary
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 cup nonfat buttermilk
  • 2 large eggs
  • 2 tablespoons extra-virgin olive oil


Preparation

  1. Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray.
  2. Melt butter in a large skillet over medium heat. Add onion and cook, stirring, until golden, about 5 minutes. Stir in prosciutto and cook, stirring, for 2 minutes. Remove from the heat.
  3. Whisk flour, rosemary, baking powder, baking soda, salt and pepper in a large bowl until combined. Whisk buttermilk, eggs and oil in a medium bowl until blended.
  4. Fold the onion mixture and buttermilk mixture into the dry ingredients with a rubber spatula until evenly moistened. Divide the batter among the prepared muffin cups.
  5. Bake the muffins until lightly browned and a toothpick inserted in the center comes out clean, 18 to 20 minutes. Serve warm.

Tips & Notes

  • Make Ahead Tip: Prepare Steps 2 & 3, keeping the onion mixture, dry and wet ingredients separate; cover and refrigerate for up 1 day. Continue with Step 4 just before baking.

Nutrition

Per muffin: 149 calories; 6 g fat ( 2 g sat , 2 g mono ); 44 mg cholesterol; 18 g carbohydrates; 5 g protein; 2 g fiber; 357 mg sodium; 41 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 fat





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نوع مطلب : غذاهای رژیمی 





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