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Preparation time: 20 minutes |
4 servings (12 4-inch corn cakes total) |
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Cooking time: 5 minutes |
208 calories per serving, 24% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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1.2 days younger |
Bell pepper, corn, onions, cornmeal, canola oil (folic acid, healthy fats) |
ingredients
1 teaspoon butter
1 teaspoon canola oil
¼ cup minced red bell pepper
2 cups corn kernels
¼ cup thinly sliced green onions or scallions
½ cup cornmeal
½ cup unbleached whole wheat flour
½ teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
2 large eggs (or ½ cup egg substitute)
1 cup 1% buttermilk
Cooking oil spray
Optional toppings: minced cilantro leaves, guacamole
preparation
Melt butter in a small skillet. Add the canola oil, bell pepper, and corn and sauté over medium heat for approximately 5 minutes. Remove from heat, stir in the green onions, and set aside.
Combine cornmeal, flour, baking powder, baking soda, and salt in a medium bowl. Make a well in the center. Combine eggs and buttermilk and beat until frothy.
Pour this mixture and the corn mixture into the well in the center of the dry ingredients, stirring briefly until everything is combined. Do not overmix.
Coat a griddle or two skillets with cooking oil spray. Use a ¼-cup measuring cup to pour a scant ¼ cup of batter for each corn cake. Cook the corn cakes for approximately 2 minutes on each side or until golden. Serve hot, topped with a few cilantro leaves or a dollop of guacamole, if desired.
substitutions: Three egg whites (½ cup) can replace the two whole eggs for a lighter, less rich canola cake; another teaspoon of canola oil can replace the butter for the same effect.
tips: A little heat often brightens the green of the scallions just enough to accentuate color and flavor. Just use enough heat to show that they’ve been cooked.
nutritional analysis
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Total fat (g) 5.90 |
Sodium (mg) 263 |
Vitamin A (RE) 59 |
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Fat calories (kc) 54 |
Calcium (mg) 50 |
Beta-carotene (RE) 80 |
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Cholesterol (mg) 86 |
Magnesium (mg) 19 |
Vitamin C (mg) 23 |
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Saturated fat (g) 2.4 |
Zinc (mg) 0.562 |
Vitamin E (mg) 0.7 |
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Polyunsaturated fat (g) 0.3 |
Selenium (mcg) 18 |
Thiamin B1 (mg) 0.2 |
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Monounsaturated fat (g) 1.1 |
Potassium (mg) 175 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 0.8 |
Flavonoids (mg) |
0 Niacin B3 (mg) 3.2 |
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Carbohydrates (g) 20 |
Lycopene (mg) 0.23 |
Vitamin B6 (mg) 0.2 |
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Sugar (g) 2.8 |
Fish (oz) 0 |
Folic acid (mcg) 63 |
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Protein (g) 5.4 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.3 |