Jalapeño Corn Muffins, Honey Whole-Wheat Pancakes

Jalapeño Corn Muffins

1cup corn or 11⁄2 cups cornmeal

3⁄4 cup wheat berries or

1 cup whole wheat flour

1tablespoon baking powder

1⁄2 teaspoon salt

1cup low-fat milk 1⁄4 cup oil

3tablespoons honey

1egg

2tablespoons canned diced jalapeño peppers

Assemble the Grain Mill and attach to the mixer. Set the mill on the finest setting. Turn the mixer to Speed 10 and grind corn into the mixer bowl placed under the mill. Repeat with wheat berries.

Add baking powder and salt to the mixer bowl; mix well. Add all remaining ingredients. Attach the bowl and flat beater to the mixer. Turn the mixer to Stir Speed and mix about 15 seconds. Stop and scrape the bowl. Turn the mixer to Stir Speed and mix about 15 seconds.

Spoon the batter into greased muffin pans. (Do not use cupcake liners.) Bake at 400° F for 15 to 18 minutes, or until toothpick inserted into center comes out clean. Remove from pans immediately. Serve warm.

Yield: 12 servings (1 muffin per serving).

Per serving: About 121 cal, 3 g pro, 16 g carb, 6 g fat, 19 mg chol, 191 mg sod.

RECIPES

Honey Whole-Wheat Pancakes

1cup wheat berries or 11⁄2 cups whole wheat flour

1teaspoon baking soda

1⁄4 teaspoon salt

1⁄4 teaspoon nutmeg

11⁄2 cups buttermilk

1⁄2 cup fat-free egg substitute or 2 eggs

3 tablespoons honey

Assemble the Grain Mill and attach to the mixer. Set the mill on the finest setting. Turn the mixer to Speed 10 and grind the wheat berries into the mixer bowl placed under the mill.

Add baking soda, salt, and nutmeg to the mixer bowl; mix well. Add all remaining ingredients. Attach the bowl and flat beater to the mixer. Turn the mixer to Speed 2 and mix about 15 seconds. Stop and scrape the bowl. Turn the mixer to Speed 2 and mix about 15 seconds, or until smooth.

Spray griddle or heavy skillet with no-stick cooking spray. Heat the griddle to medium-high heat. Pour about 1⁄3 cup batter for each pancake onto the griddle. Cook 1 to 2 minutes, or until bubbles form on the surface and the edges become dry. Turn and cook about 1 to 2 minutes longer, or until golden brown on the underside.

Yield: 6 servings (2 pancakes per serving).

Per serving: About 170 cal, 9 g pro, 34 g carb, 1 g fat, 2 mg chol, 402 mg sod.