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Whole Grain Cornsticks

Randy Mayor; Jan Gautro
Yield 1 dozen (serving size: 1 cornstick)
You can prepare these in muffin tins, but the cast-iron cornstick pan yields a crisper crust.

Ingredients

  • 3/4 cup whole wheat flour
  • 3/4 cup yellow cornmeal
  • 3 tablespoons grated fresh Parmesan cheese
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon salt
  • 3/4 cup plus 2 tablespoons fat-free milk
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 1 large egg, lightly beaten
  • 3/4 cup frozen whole-kernel corn, thawed
  • 1/3 cup minced red onion
  • 2 tablespoons minced jalapeño pepper
  • Cooking spray

Nutrition Information

  • calories 120
  • caloriesfromfat 27 %
  • fat 3.6 g
  • satfat 0.8 g
  • monofat 2.1 g
  • polyfat 0.4 g
  • protein 4 g
  • carbohydrate 19 g
  • fiber 2 g
  • cholesterol 19 mg
  • iron 0.7 mg
  • sodium 325 mg
  • calcium 96 mg

How to Make It

  1. Preheat oven to 425°.

  2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a large bowl. Make a well in center of mixture. Combine milk, oil, honey, and egg. Add to flour mixture, stirring just until moist. Fold in corn, onion, and jalapeño.

  3. Place a cast-iron cornstick pan in a 425° oven for 5 minutes. Remove from oven; immediately coat with cooking spray. Spoon batter into pan. Bake at 425° for 18 minutes or until lightly browned. Remove from pan immediately; serve warm.