Muffin Meal 

Wouldn’t you love to start your day with something tastier and more substantial than that all-too-typical bowl of cold cereal? It’s so boring day after day. And, most cereals won’t tide you over until lunchtime.

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

The base is a mix of white whole-wheat and all-purpose flours. Don’t fret over the whole wheat. White whole-wheat flour — which is available at most supermarkets — is made from a variety of wheat that is lighter in color and flavor than a traditional whole wheat, but just as healthy.

The flour mix is moistened with eggs (a terrific source of protein), a combo of olive oil and just a little butter, as well as buttermilk and Greek yogurt. Next come the veggies. I’ve chosen broccoli and roasted red peppers, but you can replace them with carrots or chopped green beans, as long as they add up to 1¾ cups. You don’t need to cook the vegetables before adding them.

I’ve amped up the flavor with modest amounts of Canadian bacon and full-fat cheddar cheese. The finished muffins are tasty and filling without a ton of sugar and fat.

Breakfast may never be the same. These muffins would be great for lunch, too.

Sara Moulton was executive chef at Gourmet magazine for nearly 25 years, and spent a decade hosting several Food Network shows. She stars in public television’s “Sara’s Weeknight Meals” and has written three cookbooks, including “Sara Moulton’s Everyday Family Dinners.”

Broccoli Cheddar Breakfast Muffins

Makes 12 muffins. Recipe is by Sara Moulton.

2 cups white whole-wheat flour

1 cup all-purpose flour

1 tbl. baking powder

1/2 tsp. baking soda

1/2 tsp. kosher salt

1/4 tsp. ground black pepper

2 large eggs

1 cup fat-free plain Greek yogurt

3/4 cup buttermilk

3 tbls. extra-virgin olive oil

2 tbls. unsalted butter, melted

3/4 cup finely chopped roasted red peppers, plus 1/4 cup of the pepper liquid from the jar

1 cup small raw broccoli florets or chopped thawed frozen broccoli florets

1/2 cup diced Canadian bacon (about 3 ozs.)

3/4 cup coarsely grated sharp cheddar cheese (about 3 ozs.), divided

1. Heat oven to 425 F. Mist a 12-cup muffin pan with cooking spray, or use cupcake liners.

2. In a large bowl, stir together both flours, baking powder, baking soda, salt and pepper.

3. In a medium bowl, whisk together 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 egg mixture to flour mixture and stir just until combined. Add peppers, broccoli, bacon and ½ cup of the cheese, stirring well.

4. Scoop the batter (it will be quite thick) into the muffin cups, filling them completely. Sprinkle remaining cheese over muffins. Bake on the oven’s middle shelf until the tops are golden, about 25 minutes. Remove muffins from pan and cool on a rack.

Nutrition information per serving: 240 calories (90 calories from fat = 38 percent of total calories); 10 grams fat (3.5 grams saturated; 0 grams trans fats); 45 milligrams cholesterol; 28 grams carbohydrate (3 grams fiber; 2 grams sugar); 10 grams protein; 520 milligrams sodium.

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