Adapted from a recipe posted to fatfree.com by Dr. Neal Pinckney
Deluxe Cornbread
-
1 C whole wheat flour
- 1 C yellow corn meal*
-
1/8 C sweetener (sugar can be used)
- 2 t baking powder (sodium-free preferred)
-
1/2 t salt
- 1 C low-fat plain soy milk or rice milk
-
1/2 C fresh or frozen corn kernels
-
1 T EnerG egg replacer with 4 T water
-
1/2 C apple sauce (unsweetened) or prune puree**
-
Optional spicy version: add chili peppers or hot sauce to taste
Whip egg replacer with water and add liquid ingredients. In a separate
bowl, mix the dry ingredients well. Add dry to wet and stir gently
until evenly distributed, but don't over-mix. Pour in a non-stick pan
(bread-loaf or 8 X 8) and bake in a preheated oven at 400 F. for
20 - 25 minutes. (When a knife blade comes out clean, it's done.)
Microwave directions: Mix wet, mix dry, combine until moistened.
Pour batter into a non-stick 9 inch microwave-safe pie plate or
round cake pan. Cook at high for 5-6 minutes or until the surface
appears dry. If no turntable, rotate each 2 minutes. Let stand 5
minutes before serving.
* yellow corn contains more phytochemicals/isoflavones that help
prevent heart disease and cancer than white corn
** if using prune puree (Lighter Bake/Wonderthin) reduce sweetener
by half
10 servings, each: 122 calories, 4 percent from fat (0.539 g),
85 percent from carbohydrate (26.9 g), 11 percent from protein
(3.47 g)
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Neal Pinckney <> Healing Heart Foundation <> Makaha, Hawaii <> AH6HM
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