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Diabetes Forecast

The Healthy Living Magazine

Makeover Favorite: Cornbread Muffins

By Robyn Webb, MS, LN ,

Reader Caryl Gassman of Herndon, Va., asked me to lighten her muffin recipe. She'd like to serve a more healthful version to her son, who lives with type 2 diabetes.


The Makeover
Caryl's Recipe 1 muffin, Calories 185, Fat 7 g (Sat. Fat 0.8 g), Carbohydrate 27 g

Nutritional Swaps
Flour Power: I replaced half the white flour with whole wheat flour, for a bit more fiber.
Sugar Substitute: To cut added sugar, I used a no-calorie sweetener.
Less Fat: A low-fat dairy product—buttermilk in this case—allowed me to use less oil, which helped zap some fat.
Flavor Boost: Orange zest added zing, so you won't notice that I reduced the salt to save you 155 mg of sodium per serving.


Per Serving
Cornbread Muffins
Calories
140
Fat
4 g (Sat. Fat 0.6 g)
Carbohydrate 22 g (Fiber 2 g, Sugars 2 g)
Cholesterol 20 mg
Sodium 205 mg
Potassium 105 mg
Protein 4 g
Phosphorus 210 mg
Exchanges: Carbohydrate 1.5, Fat 0.5

Cornbread Muffins
Makes: 10 servings
Serving size: 1 muffin
Preparation time: 20 minutes
Cooking time: 20 minutes

Cooking spray
1 cup yellow cornmeal
1/2 cup all-purpose flour
1/2 cup whole wheat flour
2 Tbsp. sugar substitute*
3 tsp. baking powder
1/4 tsp. salt
1 cup low-fat buttermilk or 1 cup plain nonfat yogurt
2 Tbsp. canola oil
1 egg
1 egg white
1 Tbsp. grated fresh orange zest
*I used Splenda Granulated.

1. Preheat the oven to 400 degrees. Coat a muffin tin with cooking spray; set aside.
2. In a large bowl, mix the cornmeal, flours, sugar substitute, baking powder, and salt.
3. In a medium bowl, using an electric mixer on low speed, combine the buttermilk, canola oil, egg, and egg white.
4. Add the liquid mixture to the cornmeal mixture, and mix until just combined; do not overbeat. Fold in the orange zest.
5. Divide the batter evenly among 10 muffin cups. Fill any empty muffin cups half full with water to prevent burning in the oven.
6. Bake the muffins for 20 to 25 minutes, until a cake tester or toothpick comes out clean when inserted in the center.
7. Cool the muffins in the pan for 5 minutes. Run a knife around the muffins to loosen them. Invert the muffin tin to release the muffins. Cool them on a rack. Serve the muffins warm or at room temperature.

 
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