Baked hush puppies

Dietician's Tip

This old-school favorite gets a healthy update with Greek yogurt and no frying. Use a mini muffin pan for smaller pups.

Ingredients

  • 1/2 teaspoon canola oil
  • 1/2 cups finely chopped onions
  • 1 cup cornmeal
  • 1 cup all-purpose flour
  • 2/3 cup nonfat plain Greek yogurt
  • 1/3 cup low-fat milk
  • 2 eggs
  • 1 tablespoon baking powder
  • 1 teaspoon kosher salt
  • 1 teaspoon sugar
  • 1/4 teaspoon cayenne pepper

Directions

Heat the oven to 400 F. Lightly coat a muffin pan or baking sheet with cooking spray; set aside. In a medium saute pan, add oil and saute the onions until soft and tender, about 5 minutes. Set aside to cool. In a medium bowl, combine the remaining ingredients with the cooked onions. Mix well. Mixture should be fairly thick. Place 1/4 cup of mixture into each muffin slot or spread mixture on the prepared baking sheet. Bake for 18 to 22 minutes or until a toothpick comes out clean. Serve warm.

Serving Information

Serves 12

Nutritional analysis per serving

Calories: 134
Total carbohydrate: 20 g
Cholesterol: 32 mg
Dietary fiber: 0 g
Monounsaturated fat: 2 g
Protein: 4 g
Saturated fat: 0 g
Serving size: 1 hush puppy
Sodium: 230 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1

Diabetes Meal Plan Choices

Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1

Last Updated May 14, 2018


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