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Savory Whole-Wheat Muffins - Makes 6 muffins.

• Canola oil spray
• 2 cups whole-wheat flour
• 1 Tbsp. baking powder
• 1/2 tsp. salt
• 1 Tbsp. butter, well-chilled, cut in small pieces
• 1/2 cup diced scallions
• 1 Tbsp. dried oregano or basil
• 1/4 cup walnuts, chopped
• 1 cup low-fat (1%) milk
• 1 Tbsp. whole-grain mustard
• 1 extra large egg white

Preheat the oven to 425 degrees. Coat the cups of a 6-cavity muffin pan with cooking spray.

In a bowl, combine the flour, baking powder, and salt. Add the butter, working it in using a fork or your finger tips. Add the scallions, oregano and nuts. Combine them using a fork.

In a measuring cup, combine the milk, mustard and egg white, using a fork or small whisk. Add the wet ingredients to the dry and mix just until they form a dense, fluffy batter. Spoon the batter into the prepared muffin tin, filling the cups to the top. The tops will be craggy, like a scone.

Bake 35 to 40 minutes or until deep golden on the top and a toothpick inserted into the center comes out clean. Let the muffins sit 2 minutes in the tin. Remove and cool the muffins on a baking rack until cool enough to eat but still warm.

Per serving: 210 calories, 6 g. total fat (2 g. saturated fat), 33 g. carbohydrate, 9 g. protein, 5 g. dietary fiber, 485 mg. sodium.