Apple corn muffins
Dietitian's tip: Of the many varieties available, Baldwin, Braeburn, Cortland, Fuji and Gala are among the best apples to use in baked goods or for eating raw. When buying apples, select those that are firm and even-colored and don't have bruises, holes or soft spots.
MAKES 12 MUFFINS
Ingredients
2 cups all-purpose (plain) flour
1/2 cup yellow cornmeal
1/4 cup packed brown sugar
1 tablespoon baking powder
1/4 teaspoon salt
3/4 cup fat-free milk
2 egg whites
1 apple, peeled and coarsely chopped
1/2 cup corn kernels
Directions
Preheat the oven to 425 F. Line a 12-cup muffin pan with paper or foil liners.
In a large bowl, combine the flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.
In a separate bowl, combine the milk and egg whites. Add the apple and corn, whisk to mix evenly and pour over the flour mixture. Stir lightly until all are slightly moist. The batter will be lumpy.
Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops will spring back when touched.
Nutritional Analysis(per serving)Serving size: 1 muffin
Calories 130 Cholesterol 3 mg
Protein 4 g Sodium 150 mg
Carbohydrate 28 g Fiber 1 g
Total fat < 1 g Potassium 110 mg
Saturated fat 0 g Calcium 42 mg
Monounsaturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
http://www.mayoclinic.com/health/hea...ecipes/NU00359