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1
Preheat the oven to 425F.
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2
Lightly spray a 12-cup muffin pan with cooking spray.
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Set aside.
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4
In a large bowl, stir together the flour, cornmeal, and baking powder.
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5
In a small bowl, whisk together the remaining ingredients.
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6
Pour all at once into the flour mixture, stirring until the batter is just moistened but no flour is visible.
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7
Dont overmix; the batter should be slightly lumpy.
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8
Pour about 1/4 cup batter into each muffin cup.
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9
Bake for 15 to 20 minutes, or until a wooden toothpick inserted in the center of a muffin comes out clean.
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10
Turn out onto a cooling rack.
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11
Lightly spray an 8-inch square baking pan with cooking spray.
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12
Pour in the batter.
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Bake for 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean.
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14
Turn out onto a cooling rack.
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15
Let cool and cut into squares.
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16
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.
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17
Continue with the recipe as directed on page 286.
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18
(Per serving)
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19
Calories: 92
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20
Total fat: 2.0g
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21
Saturated: 0.0g
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22
Trans: 0.0g
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23
Polyunsaturated: 0.5g
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24
Monounsaturated: 1.0g
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25
Cholesterol: 0mg
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26
Sodium: 94mg
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27
Carbohydrates: 16g
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28
Fiber: 1g
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29
Sugars: 1g
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30
Protein: 3g
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31
Calcium: 69mg
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32
Potassium: 65mg
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33
1 starch
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34
(Per serving)
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35
Calories: 115
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36
Total fat: 2.5g
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37
Saturated: 0.5g
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38
Trans: 0.0g
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39
Polyunsaturated: 0.5g
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40
Monounsaturated: 1.0g
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41
Cholesterol: 1mg
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42
Sodium: 132mg
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43
Carbohydrates: 20g
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44
Fiber: 1g
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45
Sugars: 2g
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46
Protein: 5g
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47
Calcium: 92mg
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48
Potassium: 105mg
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49
1 1/2 starch
