Homemade corn muffins make mealtime special. Try them with Lima Bean Soup with Ham Bits and Crisp Sage (page 70) or Pecan-Crusted Catfish with Zesty Tartar Sauce (page 106). Any leftover muffins are super for a grab-and-go snack.

　　

Ingredients

Serves 12; 1 muffin per serving

　　Cooking spray

　　1 cup all-purpose flour

　　3/4 cup yellow or white cornmeal

　　2 teaspoons baking powder

　　1 cup fat-free milk

　　1/4 cup egg substitute or 1 large egg

　　1 tablespoon canola or corn oil

　　1 tablespoon light tub margarine, melted

　　

Step 1

Preheat the oven to 425°F. Lightly spray a 12-cup muffin pan with cooking spray. Set aside.

　　

Step 2

In a large bowl, stir together the flour, cornmeal, and baking powder.

　　

Step 3

In a small bowl, whisk together the remaining ingredients. Pour all at once into the flour mixture, stirring until the batter is just moistened but no flour is visible. Don’t overmix; the batter should be slightly lumpy. Pour about 1/4 cup batter into each muffin cup.

　　

Step 4

Bake for 15 to 20 minutes, or until a wooden toothpick inserted in the center of a muffin comes out clean. Turn out onto a cooling rack.

　　

Corn Bread: Serves 12; 1 square per serving

Step 5

Lightly spray an 8-inch square baking pan with cooking spray. Pour in the batter. Bake for 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Turn out onto a cooling rack. Let cool and cut into squares.

　　

Mexican Corn Muffins: Serves 12; 1 muffin per serving

Step 6

To the milk mixture, stir in 1 cup no-salt-added canned or frozen whole-kernel corn, drained if canned or thawed if frozen; 1/2 cup low-fat-shredded Cheddar cheese; 2 tablespoons canned mild green chiles, drained; and 1 teaspoon Chili Powder (page 277) or no-salt-added chili powder. Continue with the recipe as directed on page 286.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 92

　　

Step 9

Total fat: 2.0g

　　

Step 10

Saturated: 0.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 1.0g

　　

Step 14

Cholesterol: 0mg

　　

Step 15

Sodium: 94mg

　　

Step 16

Carbohydrates: 16g

　　

Step 17

Fiber: 1g

　　

Step 18

Sugars: 1g

　　

Step 19

Protein: 3g

　　

Step 20

Calcium: 69mg

　　

Step 21

Potassium: 65mg

　　

Dietary Exchanges

Step 22

1 starch

　　

Nutrition information: (Mexican Corn Muffins)

Step 23

(Per serving)

　　

Step 24

Calories: 115

　　

Step 25

Total fat: 2.5g

　　

Step 26

Saturated: 0.5g

　　

Step 27

Trans: 0.0g

　　

Step 28

Polyunsaturated: 0.5g

　　

Step 29

Monounsaturated: 1.0g

　　

Step 30

Cholesterol: 1mg

　　

Step 31

Sodium: 132mg

　　

Step 32

Carbohydrates: 20g

　　

Step 33

Fiber: 1g

　　

Step 34

Sugars: 2g

　　

Step 35

Protein: 5g

　　

Step 36

Calcium: 92mg

　　

Step 37

Potassium: 105mg

　　

Dietary Exchanges

Step 38

1 1/2 starch

　　American Heart Association Low-Salt Cookbook, 4th Edition