Whole Grain Cornsticks

Randy Mayor; Jan Gautro

You can prepare these in muffin tins, but the cast-iron cornstick pan yields a crisper crust.

Yield: 1 dozen (serving size: 1 cornstick)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 120
  • Calories from fat: 27%
  • Fat: 3.6g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 0.4g
  • Protein: 4g
  • Carbohydrate: 19g
  • Fiber: 2g
  • Cholesterol: 19mg
  • Iron: 0.7mg
  • Sodium: 325mg
  • Calcium: 96mg

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

Preparation

  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.
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