Deluxe Cornbread 

Adapted from a recipe posted to fatfree.com by Dr. Neal Pinckney

• 1 C whole wheat flour 

• 1 C yellow corn meal* 

• 1/8 C sweetener (sugar can be used) 

• 2 t baking powder (sodium-free preferred) 

• 1/2 t salt 

• 1 C low-fat plain soy milk or rice milk 

• 1/2 C fresh or frozen corn kernels 

• 1 T EnerG egg replacer with 4 T water 

• 1/2 C apple sauce (unsweetened) or prune puree** 

• Optional spicy version: add chili peppers or hot sauce to taste 

Whip egg replacer with water and add liquid ingredients. In a separate bowl, mix the dry ingredients well. Add dry to wet and stir gently until evenly distributed, but don't over-mix. Pour in a non-stick pan (bread-loaf or 8 X 8) and bake in a preheated oven at 400 F. for 20 - 25 minutes. (When a knife blade comes out clean, it's done.) 

Microwave directions: Mix wet, mix dry, combine until moistened. Pour batter into a non-stick 9 inch microwave-safe pie plate or round cake pan. Cook at high for 5-6 minutes or until the surface appears dry. If no turntable, rotate each 2 minutes. Let stand 5 minutes before serving. 

* yellow corn contains more phytochemicals/isoflavones that help prevent heart disease and cancer than white corn 
** if using prune puree (Lighter Bake/Wonderthin) reduce sweetener by half 

10 servings, each: 122 calories, 4 percent from fat (0.539 g), 85 percent from carbohydrate (26.9 g), 11 percent from protein (3.47 g) 

--- Neal Pinckney <> Healing Heart Foundation <> Makaha, Hawaii <> 

 

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