Honey Wheat Muffins

1/4 cup wheat flakes, uncooked (rolled wheat)
2 large egg whites 
3/4 cup water 
1 1/4 cups nonfat buttermilk 
1/3 cup honey 
1/4 cup vegetable oil 
1 teaspoon vanilla 
1 1/4 cups whole wheat flour 
1 cup wheat bran 
1 teaspoon baking powder 
1/2 teaspoon baking soda 
1/2 teaspoon salt 

Heat wheat flakes and water to boiling in 1 quart saucepan,  reduce heat.
Cover and simmer about 30 minutes or until liquid is absorbed. 
Cool 10 minutes. Heat oven to 400.
Spray bottoms only of 12 medium muffin cups, 
2 1/2" x 1 1/4" with nonstick cooking spray 
or line with paper baking cups.
Beat buttermilk, honey, oil, vanilla and egg whites in large bowl. 
Stir in flour, wheat bran, baking powder, 
baking soda and salt just until flour is moistened. 
Fold in cooked wheat flakes.
Divide batter evenly among muffin cups (cups will be very full).
Bake 22 to 24 minutes or until golden brown. 
Immediately remove from pan.
Very tasty and filling if you have teenagers.:-)
*3/4 cup cooked brown rice can be substituted for wheat flakes and water.

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