By Mayo Clinic Staff

Dietitian's tip:

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.

Number of servings

Serves 12
  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Weight management
  5. Plant-based
  6. Meatless
  7. Kidney diet

Ingredients

  1. 1 cup all-purpose flour
  2. 1/4 cup sugar
  3. 2 teaspoons baking powder
  4. 1 cup fat-free milk
  5. 4 tablespoons (or 1/4 cup) vegetable oil
  6. 1/2 cup egg substitute
  7. 1 1/4 cups stone-ground cornmeal
  8. 1 cup fresh or cream-style corn
  9. 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.

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

Nutritional analysis per serving

Serving size: 1 muffin

  • Total fat 5 g
  • Calories 168
  • Protein 4 g
  • Cholesterol Trace
  • Total carbohydrate 26 g
  • Dietary fiber 1.5 g
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Potassium 128 mg
  • Sodium 156 mg
  • Trans fat 0 g
  • Added sugars 4 g
  • Total sugars 7 g
July 29, 2022

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/southwestern-cornmeal-muffins/rcp-20049714