Yield: 1 Servings
|1¼ cup||Whole wheat flour flour|
|¾ cup||Corn yellow meal*|
|⅛ cup||Sweetener; (sugar can be used)|
|2 teaspoons||Baking powder; (sodium-free preferred)|
|1 cup||Low-fat plain soy milk or rice milk|
|½ cup||Fresh or frozen corn kernels|
|1 tablespoon||EnerG egg replacer with 4 T water|
|½ cup||Apple sauce; (unsweetened) or prune puree**|
|\N \N||Add chili peppers or hot sauce to taste|
OPTIONAL SPICY VERSION
There must be many in the archives, in the past four or five years I've seen quite a few posted to the list. Here's one (recently revised) from my Healing Heart Handbook (Health Communications, Inc., 1996): 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 <> AH6HM Posted to fatfree digest by "Dr. Neal Pinckney" <heart@...> on Jun 10, 1998, converted by MM_Buster v2.0l.