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Baked hush puppies

May 14, 2018

Recipe

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

Serves 12

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

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.

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

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

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

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits Protein and dairy Sweets Vegetables

Nutritional analysis per serving

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