Whole Grain Cornsticks

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

Yield: 1 dozen (serving size: 1 cornstick)

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

Preheat oven to 425°.

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.

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.

Nutritional Information

Calories:

120 (27% from fat)

Fat:

3.6g (sat 0.8g,mono 2.1g,poly 0.4g)

Protein:

4g

Carbohydrate:

19g

Fiber:

2g

Cholesterol:

19mg

Iron:

0.7mg

Sodium:

325mg

Calcium:

96mg