Southwestern cornmeal muffins

Dietician's Tip

Stone-ground cornmeal — dried corn that has been ground into a grain — includes the nutritious bran and hull, making it a good source of nutrients, including fiber, vitamin C and potassium.

Ingredients

1 cup all-purpose (plain) flour
1/4 cup sugar
2 teaspoons baking powder
1 cup fat-free milk
4 tablespoons (or 1/4 cup) vegetable oil
1/2 cup egg substitute
1 1/4 cups stone-ground cornmeal
1 cup fresh or cream-style corn
1/2 green bell pepper, chopped

Directions

Heat the oven to 400 F. Line a muffin pan with paper or foil liners.

In a large bowl, add the flour, sugar and baking powder. Stir to mix evenly.

In a separate bowl, combine the milk, oil, egg substitute, cornmeal, corn and green pepper. Add to the flour mixture and blend just until moistened but still slightly lumpy.

Serving Information

Makes 12 muffins

Nutritional analysis per serving

Calories: 167
Total carbohydrate: 26 g
Cholesterol: trace
Dietary fiber: 1.5 g
Monounsaturated fat: 2 g
Protein: 4 g
Saturated fat: 1 g
Serving size: 1 muffin
Sodium: 138 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 2

Diabetes Meal Plan Choices

Fats: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1

Last Updated Feb 18, 2015


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