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PUMPKIN SPICE MUFFINS
Serves 24

1 cup egg whites (approximately 8 large eggs) or liquid egg substitute
1 cup unsweetened applesauce
1½ cups granulated sugar
2 cups canned unsweetened pumpkin
2 cups unbleached all-purpose flour
1 tablespoon baking powder
1 teaspoon baking soda
½ teaspoon salt
2 teaspoons ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
Confectioners sugar, sifted (optional)

Preheat oven to 375 degrees. Lightly spray a muffin pan with nonstick spray.
In a large bowl, whisk together egg whites, applesauce, sugar, and pumpkin.
Sift or stir together the flour, baking powder, baking soda, salt, and spices.
Gently fold dry ingredients into pumpkin mixture; do not overwork.
Spread mixture evenly in prepared pan. Bake until firm to the touch and lightly browned, 20-25 minutes.
Cool.
If desired, dust lightly with confectioners sugar before serving.

Per muffin:
Calories: 100.
Fat: Trace.
Cholesterol: 0 mg.
Carbohydrate: 23g.
Fiber: 2g.
Protein: 3g.
Sodium: 178g.

APPLE MUFFINS
Serves 48

1 1/2 cups olive oil
2 cups sugar
5 egg whites
3 cups rice flour, brown
1 teaspoon cinnamon
1/2 teaspoon salt
1 teaspoon baking soda
3 cups Granny Smith apples

Beat the oil, sugar, and egg together.
In a separate bowl, mix together flour, cinnamon, salt, and baking soda.
Add dry mixture to wet mixture.
Stir in the chopped/peeled apples.
Pour batter into muffin pan.
Bake in 325 degree oven for 15 minutes (knife should come out clean).

Per muffin:
Calories: 133
Fat: 7g
Saturated: 1g.
Monounsaturated: 5g.
Polyunsaturated: 1g.
Cholesterol: 0 mg.
Sodium: 55g.
Carbohydrate: 17g.
Fiber: 1g.
Protein: 1g.

POTATO VEGETABLE SOUP
Serves 5

4 cloves garlic, minced
1 large onion, chopped
1 tablespoon olive oil
3 medium russet potatoes, peeled and cubed
8 ounces carrots, sliced
8 ounces celery, sliced
58 ounces Low Sodium Chicken Broth (Shelton's)
1/2 cup macaroni
1 dash dried dill (to taste)
1 dash parsley (to taste)
1 dash oregano (to taste)
1 dash ground black pepper (to taste)

In a large soup pot over medium high heat, saute onion and garlic in the oil for 7 minutes or until soft.
Add vegetables and mix well.
Continue stirring for 2 minutes.
Add broth and bring to a boil.
Lower heat and simmer for 30 minutes or until the potatoes are ready to fall apart.
Add macaroni, dill, parsley, oregano, and pepper.
Cook 5 minutes, until noodles are done.

Per 2 cup serving:
Calories: 134.
Fat: 3g
Saturated: Trace.
Monounsaturated: 2g.
Polyunsaturated: Trace.
Cholesterol: 0 mg.
Sodium: 54g.
Carbohydrate: 4g.
Fiber: 3g.
Protein: 3g.

Note: My wife usually adds 2-3 ounces of chicken to each serving to up the protein.

Enjoy!

--------------------
-Seahawk

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