Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   2      cups          oatmeal flour
   2      talespoons    baking powder
     1/2  teaspoon      salt
     1/2  cup           cooked rice
     1/4  cup           green onions -- minced
   4      teaspoons     dried parsley
   4      teaspoons     dried dill weed
   2                    egg whites
   1      cup           skim milk
     1/4  cup           unsweetened applesauce

Preparation:

Sift together the dry ingredients. Stir in the rice, onion, and herbs. Set aside. Beat together well the egg whites, milk, and applesauce. Add to the flour mixture and stir just until well moistened. Be very gentle. Spoon into 10 muffin cups coated with cooking spray. Bake at 400=B0 F. for 12-15 minutes or until done. per muffin:

Nutritional Information:

98 Kcal 1.2g fat (0g sat fat) 11% CFF 389mg Na 2.2g fiber (4.8g PRO/ 1.2g FAT/ 17.2g CHO)