Southwestern cornmeal muffins
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.
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
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.
Makes 12 muffins
Nutritional analysis per serving
Total carbohydrate: 26 g
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
Mayo Clinic Healthy Weight Pyramid Servings
Last Updated Feb 18, 2015