By Mayo Clinic Staff

Dietitian's tip:

Stone-ground cornmeal — dried corn that has been ground into a grain — includes the nutritious bran and hull, making it a good source of nutrients, including fiber, vitamin C and potassium.

Number of servings

Makes 12 muffins


    1 cup all-purpose (plain) flour
    1/4 cup sugar
    2 teaspoons baking powder
    1 cup fat-free milk
    4 tablespoons (or 1/4 cup) vegetable oil
    1/2 cup egg substitute
    1 1/4 cups stone-ground cornmeal
    1 cup fresh or cream-style corn
    1/2 green bell pepper, chopped


Heat the oven to 400 F. Line a muffin pan with paper or foil liners.

In a large bowl, add the flour, sugar and baking powder. Stir to mix evenly.

In a separate bowl, combine the milk, oil, egg substitute, cornmeal, corn and green pepper. Add to the flour mixture and blend just until moistened but still slightly lumpy.

Nutritional analysis per serving

Serving size :1 muffin

  • Total fat 5 g
  • Calories 167
  • Protein 4 g
  • Cholesterol trace
  • Total carbohydrate 26 g
  • Dietary fiber 1.5 g
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 138 mg
  • Trans fat 0 g
  • Sugars 7 g
Feb. 18, 2015