Banana Nut Muffins

1 3/4c. dry muffin mix (see muffin mix recipe, also posted in breads)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. mashed ripe banana

2 T. mini semi sweet choc chips (opt. that will please the kids) or

2 T. chopped walnuts (opt. adds a little protein, but also adds calories and good fats, sprinkle a few on top)

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins without choc. chips or nuts = 98 calories, 4g. protein, 2g. fat, 18 carbs. (2 T. choc. chips or chopped walnuts adds 8 calories and 1/2 g. fat per muffin, nuts are a better addition due to their protein and good fat. You can further reduce the carbs. and calories by reducing the banana, and replacing it with more protein rich greek yogurt, but this will also decrease sweetness. Try replacing 1/2 of the banana with natural, sugar free applesauce this will cut 1 carb and 30 calories.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.