1 package (7 ounces) bran muffin mix
1/4 cup flour
1 package (7 ounces) mixed dried fruit, coarsely chopped
1/4 cup coarsely chopped walnuts
3/4 cup pineapple juice
2 large egg whites
1. Preheat the oven to 400°F. Spray a 9 x 5-inch loaf pan with nonstick cooking spray.
2. In a large bowl, stir together the bran muffin mix, flour, fruit, and walnuts. Make a well in the center of the mixture and add the pineapple juice and egg whites. Stir to combine.
3. Spoon the batter into the pan and bake for 35 minutes, or until a toothpick inserted in the center comes out clean. Cool 10 minutes in the pan, then invert onto a wire rack to cool completely. Makes 8 slices
PER SLICE 215 calories, 5.6g total fat (0.9g saturated), 0mg cholesterol, 5g dietary fiber, 40g carbohydrate, 4g protein, 205mg sodium
Good source of: fiber
Start with bran muffin mix, add some dried fruit and chopped nuts, and you can make a tasty loaf in no time. Using pineapple juice as the liquid adds a nice hint of natural sweetness and moisture to the loaf.
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.