1 c low-fat milk (nut or soy milk)

1/4 c vegetable oil

1 t maple flavoring

2 egg whites

1 1/2 c cooked wild rice

2 c whole wheat flour

1/4 c packed brown sugar

3 t baking powder

1/2 t salt

1/4 t ground cinnamon

1/4 c chopped nuts

Heat oven to 400*. Spray bottoms only of 12 medium muffin cups, with nonstick cooking spray, or line with paper baking cups. Beat milk, oil, maple flavoring and egg whites in medium bowl. Stir in wild rice. Stir in flour, brown sugar, baking powder, salt and cinnamon all at once just until flour is moistened (batter will be lumpy). Fold in nuts. Divide batter evenly among muffin cups. Bake 18-20 minutes or until golden brown. Immediately remove from pans. 12 muffins

3 grams of fiber per muffin.