Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Flax Seed | 1 tbsp (10g) ground | 55 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 125 mL (½ cup) all purpose flour
- 125 ml (½ cup) whole wheat flour
- 125 mL (½ cup) fine cornmeal
- 85 mL (⅓ cup) ground flax seed or wheat germ
- 5 mL (1 tsp) baking powder
- 5 mL (1 tsp) baking soda
- 2 mL (½ tsp) garlic powder
- 2 mL (½ tsp) paprika
- 1 mL (¼ tsp) cayenne
- 250 mL (1 cup) 0% plain Greek yogurt
- 85 mL (⅓ cup) skim milk
- 1 egg
- 30 mL (2 tbsp) vegetable oil
- 375 mL (1 ½ cups) chopped fresh or frozen broccoli florets
- 190 mL (¾ cup) shredded lower fat old Cheddar cheese
Directions
Preheat the oven to 200 °C (400 °F) and lightly spray or paper-line muffin pan.
In a large bowl, whisk together all purpose flour, whole wheat flour, cornmeal, ground flax, baking powder, baking soda, garlic powder, paprika and cayenne; set aside.
In a separate bowl, whisk together yogurt, milk, egg and oil. Pour over flour mixture and stir to combine. Stir in broccoli and cheese. (The batter will be thick.)
Scoop batter into muffin pan and bake for about 12 minutes or until golden and firm to the touch. Let cool slightly before removing from pan.