This recipe was adjusted to increase whole grains and keep the natural corn flavor and cornbread taste, while omitting excess sodium and fat. Fresh corn kernels can be added in addition to fresh herbs and/or fiber and omega-3-rich chia or flax seeds.
1/2 cup (58g) corn flour
1/3 cup (40g) white whole wheat flour
1/4 teaspoon (1.5g) salt
1 1/3 cups 2% reduced fat milk
1 large egg
Dried or fresh minced hot peppers (Thai, Jalapeno, etc)
- In a large bowl, combine all the dry ingredients.
- In a small pot melt the butter with the oil. Stir in the hot peppers to infuse their flavor; simmer one minute. Stir in the milk. Set aside to cool.
- Whisk the egg into the cooled milk and oil mixture.
- Make a well in the dry mixture; add the liquid mixture to the dry and stir gently using a wooden spoon or rubber spatula. Be careful not to over mix.
- Spread into a lightly sprayed or buttered 8-10-inch baking dish or 10-inch cast iron skillet. Bake 350°F until done, about 30-50 minutes; time will vary depending on size of your baking dish.
- Serve with hot pepper jelly
Good Source: Whole Grains, Dietary Fiber, Protein, Thiamin, Riboflavin, Calcium, Selenium
Serving size 1/10 of recipe (84g); Calories 228; total fat 9g (13%DV); saturated fat 2g (12%DV); Omega-3 582mg; cholesterol 30mg; sodium 226mg (9%DV); total carbohydrate 33g (11%DV, 2 CHO exchanges); dietary Fiber 2.5g (10%DV); sugars 8g; Protein 5g (10%DV); Thiamin 0.2mg (12%DV); Riboflavin 0.2mg (11%DV); Calcium 134mg (13%DV); Selenium 12mcg (17%DV)
Percent Daily Values (%DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older
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