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    Recipes and Meal Plans

    Pear Bran Muffins

    Prep time: 15 minutes
    Cook time: 20 minutes

    2 servings

    Ingredients
    1 1⁄2 cups whole-grain pastry flour
    1 cup wheat bran
    2 tablespoons granular sugar substitute
    1 1⁄4 teaspoons ground cinnamon
    1 1⁄4 teaspoons baking soda
    1⁄4 teaspoon salt
    1 1⁄4 cups 1 percent or fat-free buttermilk
    2 large eggs, lightly beaten
    3 tablespoons canola oil
    1 Bosc pear, cored and cut into 1⁄4-inch dice
    1 1⁄2 teaspoons vanilla extract

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    Instructions
    Heat oven to 350°F.

    Line a muffin tin with paper liners or lightly coat with cooking spray.

    Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.

    Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

    Nutritional Information:
    130 calories
    5 g fat
    1 1⁄4 g saturated fat
    5 g protein
    20 g carbohydrate
    5 g dietary fiber
    200 mg sodium



    Order your own copy of The South Beach Diet™ Quick & Easy Cookbook today.

    Have a Taste!

    10 Delicious South Beach Diet™ Quick & Easy Recipes!

    Breakfast:
    Pear Bran Muffins (Phase 2)
    Mango Smoothie (Phase 2)

    Dinner:
    Warm Beef Salad with Cannellini Bean Salad (Phase 1)
    Whole-Wheat Penne with Eggplant and Ricotta (Phase 2)
    Baked Barbecue Chicken with South Beach Barbecue Sauce and Roasted Eggplant with Lemon and Olive Oil (Phase 1)

    Sides:
    Baked Sweet Potato Fries (Phase 2)
    South Beach Cole Slaw (Phase 2)

    Dessert:
    Peanut Butter and Jelly Cookies (Phase 2)



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