Saturday, April 9, 2011

Whole Grain Corn Sticks

My husband has made two wonderful batches of corn sticks in the last couple of weeks.  This recipe combines two sources of whole grains: corn meal and white whole grain flour.  If you don't have the white whole grain flour, use 1/2 cup white flour and 1/2 cup whole grain flour.  (You can use all white flour, but the nutrient density will be a bit lower.)

Whole Grain Corn Sticks

Heat oven to 425 degrees.
Coat corn stick pans or 9" X 9" square pan with cooking spray.
Whisk together in a bowl:
     1 cup cornmeal
     1 cup white whole wheat flour
            (or 1/2 c whole wheat
             flour+1/2 c white flour)
     1 Tbsp baking powder
     1/2 tsp salt
In a small bowl, blend:
    2 eggs
    1 cup non-fat milk
    3 Tbsp canola oil
    3 Tbsp honey or brown sugar
Pour liquids into the dry ingredients.
     Stir until just blended.  (Over stirring will create a tougher bread.)
For corn sticks:
     Fill molds 2/3 full with batter
     Bake for 12 - 15 minutes
     Makes 16 sticks
For corn bread:
     Pour into prepared square pan.
     Bake for 20-25 minutes, or until a toothpick poked in the center comes out clean.
     Cut into 16 pieces.

For Double Corn Sticks:
     Stir 1 cup corn kernels into batter just before pouring into pan.

Nutritional Data:
     1 stick or 1 piece:
         135 calories
             6 g. fat
            16 g. carbohydrate
              1 g. fiber
              6 g. protein
     Exchanges:  1 starch + 1 fat



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