9
Jalapeño Corn Muffins
1cup corn or 11⁄2
cups cornmeal
3⁄4cup wheat berries or
1 cup whole wheat
flour
1tablespoon baking
powder
1⁄2teaspoon salt
1cup low-fat milk
1⁄4cup 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.
Honey Whole-Wheat Pancakes
1cup wheat berries or
11⁄2cups whole
wheat flour
1teaspoon baking
soda
1⁄4teaspoon salt
1⁄4teaspoon nutmeg
11⁄2cups buttermilk
1⁄2cup fat-free egg
substitute or 2 eggs
3tablespoons 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 1⁄3cup 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.
RECIPES