Green Chili Corn Muffins in a new light

Lookin’ for bread with a little bite to it? Then you’re going to fall in love with these chili corn muffins in a new light. I was able to reduce the fat and sodium by using egg whites and reduced-fat cheese and fat-free buttermilk. They’re great for a grilling night!

Adapted from Paula’s original Green Chili Corn Muffins recipe

Makes: 24 servings (makes 48 miniature muffins)
Prep Time: 10 minutes
Cook Time: 20 minutes
Difficulty: Easy

1 1/4 cups stone-ground cornmeal
1/2 cup whole-wheat flour
2 teaspoons baking powder 
1/4 teaspoon baking soda
1/4 teaspoon salt
1 (8-ounce) can no-salt-added cream-style corn
1/2 cup canola oil
1 (4-ounce) can chopped green chilies, undrained
1/2 cup fat-free buttermilk
1 egg
2 egg whites
1/2 cup shredded reduced-fat cheddar cheese
3 tablespoons Parmesan cheese, freshly grated

Preheat the oven to 400°F. Spray miniature muffin tins with vegetable oil cooking spray.

In a small mixing bowl, whisk together cornmeal, flour, baking powder, baking soda, and salt.

In a large bowl, whisk together corn, oil, chilies, buttermilk, egg, and egg whites until blended, then stir in the cheddar and Parmesan cheeses. Stir in the dry ingredients, just until lightly combined (do not over mix).

Place a scant tablespoon of batter into each muffin cup. Bake until puffy and lightly browned along the edges, about 15-20 minutes. Serve warm.

Per serving (2 muffins): 100 calories, 6 g fat (1 g saturated, 0 g trans), 10 mg cholesterol, 140 mg sodium, 9 g carbohydrate, 2 g fiber, 3 g protein.

Making it lighter
• Used no-salt-added cream-style corn and used less salt to cut sodium.
• Reduced fat and cholesterol by swapping two egg whites for one whole egg, and using reduced-fat cheese and fat-free buttermilk instead of regular cheese and sour cream.
• Used “good carb” whole-wheat flour.

What’s the difference?

Green Chili Corn Muffins in a new light cuts out 60 calories, 5 g fat (1.5 g saturated fat), and 140 mg sodium from the original.

Material reviewed by Diabetes Care and Education, a dietetic practice group of the Academy of Nutrition and Dietetics

A good balance of the right foods, along with regular exercise and your prescribed medications, can help you feel better and stay healthier. As with any meal, remember to pay attention to portion size and enjoy every dish as part of your overall meal plan. You may need more or less carbohydrates each day depending on how you manage your diabetes. Work with your health care team to determine a meal plan that works for you.

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