Preheat oven to 400

1 cup whole wheat flour
2 teaspoons baking powder
1/2 teaspoon salt
1-3/4 cups Kashi Good Friends cereal
3/4 cup skim milk, rice or soy milk
2 egg whites
1/4 cup honey
1/4 cup unsweetened applesauce
1 medium ripe banana, mashed
Nonstick cooking spray

In a small bowl, stir together flour, baking powder and salt. Set aside. In large mixing bowl, combine Good Friends cereal and milk, and let stand for 2-3 minutes. Add the egg whites and beat well. Stir in applesauce, banana and honey. Add flour mixture and mix only until dry ingredients are moistened (over-mixing will produce rubbery muffins).

Fill sprayed muffin tins. Bake for 20-25 minutes or until lightly browned. Makes 12 muffins. 100 calories each, 0 fat calories, 3 g fiber, 11 g sugar, 3 g protein, 22 g Total carbs