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11
Jalapeño Corn Muffins
1 cup (235 mL) corn
or 1
1
⁄2 cups (355 mL)
cornmeal
3
⁄4 cup (177 mL) wheat
berries or 1 cup
whole-wheat flour
1 tbs (18 mL) baking
powder
1
⁄2 tsp (2 mL) salt
1 cup (235 mL) low-
fat milk
1
⁄4 cup (60 mL) oil
3 tbs (44 mL) honey
1 egg
2 tbs (30 mL) canned
diced jalapeño
peppers
Assemble the grain mill and attach to the mixer.
Set the mill on the finest setting and then turn
the knob back 2 notches. Turn the mixer to speed
10 and grind corn into the mixer bowl placed
under the mill. Repeat with wheat berries after
setting the mill on the finest setting and turning
the knob back 1 notch.
Add baking powder and salt to the mixer bowl;
mix well. Add all remaining ingredients. Attach
the bowl and flat beater to the mixer. Turn the
mixer to Stir speed and mix about 15 seconds.
Stop and scrape the bowl. Turn the mixer to Stir
speed and mix about 15 seconds.
Spoon the batter into greased muffin pans. (Do
not use cupcake liners.) Bake at 400°F (204°C) for
15 to 18 minutes, or until toothpick inserted into
center comes out clean. Remove from pans
immediately. Serve warm.
Yield: 12 servings (1 muffin per serving).
Per serving: About 121 cal, 3 g protein, 16 g
carb, 6 g fat, 19 mg chol, 191 mg sodium.
Honey Whole-Wheat Pancakes
1 cup (235 mL)
wheat berries or
1
1
⁄2 cups (355 mL)
whole-wheat flour
1 tsp (5 mL) baking
soda
1
⁄4 tsp (1 mL) salt
1
⁄4 tsp (1 mL) nutmeg
1
1
⁄2 cups (355 mL)
buttermilk
1
⁄2 cup (118 mL) fat-
free egg substitute
or 2 eggs
3 tbs (44 mL) honey
Assemble the grain mill and attach to the mixer.
Set the mill on the finest setting and then turn
the knob back 1 notch. Turn the mixer to speed
10 and grind the wheat berries into the mixer
bowl placed under the mill.
Add baking soda, salt, and nutmeg to the mixer
bowl; mix well. Add all remaining ingredients.
Attach the bowl and flat beater to the mixer.
Turn the mixer to speed 2 and mix about
15 seconds. Stop and scrape the bowl. Turn the
mixer to speed 2 and mix about 15 seconds, or
until smooth.
Spray griddle or heavy skillet with no-stick
cooking spray. Heat the griddle to medium-high
heat. Pour about
1
⁄3 cup (78 mL) batter for each
pancake onto the griddle. Cook 1 to 2 minutes,
or until bubbles form on the surface and the
edges become dry. Turn and cook about 1 to
2 minutes longer, or until golden brown on the
underside.
Yield: 6 servings (2 pancakes per serving).
Per serving: About 170 cal, 9 g protein, 34 g
carb, 1 g fat, 2 mg chol, 402 mg sodium.
RECIPES
ENGLISH
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