Lite Recipes: Breads / Muffins

Lite recipes are for people who are controlling their sodium, cholesterol, fat or
calorie intake.

Pumpkin Bran Muffins

1 cup flour ½ cup canned pumpkin
½ cup bran 1 egg
1 Tbsp sugar ¾ cup orange juice
2 tsp baking powder 1/3 cup raisins
½ tsp cinnamon Wheat germ
2 Tbsp vegetable oil

Method:
1. Combine all ingredients in mixing bowl. Stir to blend.
2. Spoon into lightly oiled muffin cups. Sprinkle on wheat germ.
3. Bake in 200 degree oven 10 to 15 minutes.

Serving: 1 muffin
Yield: 8 muffins
Exchanges per serving: 1 bread, 1 fruit and 1 fat
Per serving: 151 calories, 27 gm carbohydrate, 4 gm protein, 5 gm
fat, 3 gm saturated fat, 23 mg cholesterol, 2 gm fiber,
169 mg sodium, 120 mg phosphorus, 178 mg
potassium
Source: Favorite Recipes from Diabetes in the News, by The
Ames Center for Diabetes Education

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Cornbread
2 cups cornmeal 1 egg
½ tsp salt 1 cup low-fat buttermilk or sour
milk
½ tsp baking soda
1 Tbsp vegetable oil
2 tsp baking powder
1 Tbsp sugar or honey

Method:
1. Combine cornmeal, salt, baking soda and baking powder in bowl. Mix to
blend.
2. Add sugar, egg, oil and milk. Mix well.
3. Pour into lightly oiled 8-inch square baking pan.
4. Bake in 400 degree oven 20 to 25 minutes.

Serving: One 2" x 2 - 2/8" square

Yield: 12 servings
Exchanges per serving: One (1) Bread
Per serving: 125 calories, 23 mg carbohydrate, 3 gm protein, 2 gm
fat, 1 gm saturated fat, 16 mg cholesterol, 1 gm fiber,
260 mg sodium, 69 mg phosphorus, 74 mg potassium
Source: Favorite Recipes from Diabetes in the News, by The
Ames Center for Diabetes Education

Sugar - Free Cinnamon Buns

½ cup chopped nuts ½ cup sugar - free pancake syrup
½ cup raisins ½ stick margarine, melted
Cinnamon 1 (24 count) package frozen
dinner roll dough
1 package sugar - free vanilla or
butterscotch pudding mix (not
instant)
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Method:
1. Spray 9x13-inch pan with non-stick spray. Sprinkle nuts and raisins on
bottom of pan.
2. Roll frozen dough balls in cinnamon and arrange over nuts and raisins.
3. Sprinkle dry pudding mix over dough. Drizzle with syrup and margarine.
4. Cover with towel and let set 6 hours or overnight. Bake at 350 degrees for 25
to 30 minutes. Invert pan onto serving plate. Replace any topping that sticks
to the pan.

Serving: One (1) bun

Yield: 24 servings
Exchanges per serving: 1 ½ bread, 1 fat
Per serving: 165 calories, 26 mg carbohydrate, 4 gm protein, 5 mg
fat, 2 gm saturated fat, 0 mg cholesterol, 2 gm fiber,
332 mg sodium, 18 mg phosphorus, 72 mg potassium
Source: Favorite Recipes from Diabetes in the News, by The
Ames Center for Diabetes Education

Carrot Bread
1 cup all purpose flour Artificial sweetener, equivalent
to ½ cup sugar
1/3 cup quick cooking rolled
oatmeal 2 eggs
½ cup bran cereal or Wheaties 2 Tbsp milk
½ cup margarine 1 tsp vanilla
1 tsp baking soda 1 cup raw carrots, shredded
½ tsp grated orange peel ½ cup chopped nuts

Method:
1. Combine flour, bran, oats and soda. Set aside.
2. In a large mixing bowl, beat margarine, then add sugar and beat until fluffy.
Add eggs, milk, vanilla, orange peel and mix well. Stir in carrots. Add flour
mixture 1/3 at a time, mixing well after each addition. Stir in nuts.
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3. Bake in 8 x 4 x 2-inch loaf pan in 350 degree oven for 55 to 60 minutes or

until toothpick inserted in the center comes out clean.
Note: This bread freezes well.

Serving: One (1) slice

Yield: 18 slices
Exchanges per serving: ½ bread, ½ vegetable, 1 ½ fat
Per serving: 132 calories, 13 gm carbohydrate, 3 gm protein, 8 gm
fat, 2 gm saturated fat, 21 mg cholesterol, 1 gm fiber,
147 mg sodium, 65 mg phosphorus, 92 mg potassium
Source: Favorite Recipes from Diabetes in the News, by The
Ames Center for Diabetes Education

Whole Wheat Bread

¾ cup skim milk 2 Tbsp active dry yeast
2 Tbsp sugar 1 ½ cups warm water (110 - 115
degrees)
2 tsp salt
4 - 12 cups whole wheat flour
1/3 cup vegetable oil
2 cups unbleached white flour
1/3 cup light or dark molasses

Method:
1. Scald the milk and stir in the sugar, salt, oil and molasses. Cool to lukewarm.
2. Meanwhile, combine the warm water and yeast in the mixing bowl and stir
until the yeast is dissolved. Stir in the milk mixture. Add 2 cups of the whole
wheat flour and 1 cup of the unbleached flour. Beat until smooth. Stir in the
remaining flours.
3. Turn the dough onto a lightly floured surface. Knead until smooth and elastic.
4. Place in a greased bowl. Brush the top with vegetable oil. Cover with a damp
cloth and let rise in a warm place for about 1 hour, or until doubled. Turn
onto a lightly floured board. Divide in half. Shape into loaves.
5. Place in lightly oiled 9 x 5 x 3 - inch bread pans.
6. Cover and let rise in a warm place until doubled, about 1 hour. Bake in a 400
degree oven for about 45 minutes.
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Serving: One (1) slice

Yield: 26 slices
Exchanges per serving: 1 bread
Per serving: 144 calories, 26 gm carbohydrate, 4 gm protein, 3 gm
fat, 2 gm saturated fat, 0 mg cholesterol, 2 gm fiber,
185 mg sodium, 91 mg phosphorus, 160 mg
potassium
Source: The American Diabetes Association Holiday
Cookbook by Betty Wedman, M.S., R.D.

Banana Bread
2 cups whole wheat flour 2 eggs
2 tsp baking powder ½ cup vegetable oil
½ tsp baking soda 2 Tbsp sugar
½ tsp ground nutmeg 1 ½ cups sliced bananas (2 large)

Method:
1. Combine flour, baking powder, baking soda and nutmeg in mixing bowl. Stir
to blend.
2. Puree eggs, oil, sugar and bananas in blender until smooth. Pour banana
mixture into flour. Mix well.
3. Pour into oiled 9 x 5-inch loaf pan. Bake in 350 degree oven for 45 - 50
minutes. Cool on a wire rack. Let stand 10 minutes before removing from
pan. Cool thoroughly before serving.

Serving: One (1) slice

Yield: 15 slices
Exchanges per serving: 1 bread, ½ fruit, 1 ½ fat
Per serving: 147 calories, 17 gm carbohydrate, 3 gm protein, 8 gm
fat, 6 gm saturated fat, 25 mg cholesterol, 2 gm fiber,
117 mg sodium, 87 mg phosphorus, 121 mg
potassium
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Source: The American Diabetes Association Holiday

Cookbook by Betty Wedman, M.S., R.D.

Bran Muffins
¾ cup whole wheat flour 1 Tbsp sugar
1/3 cup bran 2 Tbsp vegetable oil
2 tsp baking powder 1 egg
½ tsp baking soda ½ cup low-fat milk

Method:
1. Mix the flour, bran, baking powder, baking soda and sugar in a bowl. Add the
oil, egg and milk. Stir just to combine the ingredients.
2. Spoon into lightly oiled muffin tins.
3. Bake in a 400 degree oven for 15 to 20 minutes.

Serving: One (1) muffin

Yield: 6 muffins
Exchanges per serving: 1 starch / bread, 1 fat
Per serving: 132 calories, 18 gm carbohydrate, 5 gm protein, 6 gm
fat, 4 gm saturated fat, 32 mg cholesterol, 2 gm fiber,
289 mg sodium, 161 mg phosphorus, 126 mg
potassium
Source: The American Diabetes Association Holiday
Cookbook by Betty Wedman, M.S., R.D.