Instructions: Coat a medium skillet with cooking spray; add 1 tablespoon oil, and place over medium-high heat until hot. Add onions and bell pepper; saute 1 minute or until tender. Set aside.

Combine flour and next 3 ingredients in a large bowl, and stir well; make a well in center of mixture. Combine onion mixture, remaining 2 tablespoons oil, milk, mustard, and egg whites in a bowl; stir well. Add to dry ingredients, stirring just until dry ingredients are moistened. Divide batter evenly among muffin pans coated with cooking spray. Bake at 400 degrees F for 20 minutes or until lightly browned. Remove from pan; serve warm.

Yield: 1 dozen (about 156 calories each).

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