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Southwestern cornmeal muffins

July 29, 2022

Recipe

This recipe uses stone-ground cornmeal, which includes the bran and hull, making it a good source of fiber.

Serves 12

Stone-ground cornmeal is a good source of nutrients, including fiber, vitamin C and potassium.

To make this plant based, use egg and milk substitutes.

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.

Divide the mixture among the 12 muffin liners. Bake 20 minutes or until muffins are light brown.

1 cup all-purpose 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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 2 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

2 Carbohydrates 1 Fats Fruits Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 168 Calories 26 g Total carbohydrate Trace Cholesterol 1.5 g Dietary fiber 2 g Monounsaturated fat Potassium 4 g Protein 1 g Saturated fat 1 muffin Serving size 156 mg Sodium 5 g Total fat