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Whole Corn and Green Chile Muffins (adapted from The New American Plate Cookbook) - Makes 12 servings.

• Canola oil spray (optional)
• 1/2 cup whole-wheat flour, preferably stone-ground
• 1/2 cup unbleached all-purpose flour
• 3/4 cup cornmeal, preferably stone-ground
• 2 Tbsp. sugar
• 1 Tbsp. baking powder
• 1/2 tsp. salt
• 1/4 tsp cayenne, or to taste (optional)
• 1/2 cup shredded low-fat sharp cheddar
• 1 large egg, lightly beaten
• 3/4 cup plus 2 Tbsp. fat-free or low-fat (2%) milk
• 1/3 cup canola oil
• 1 can (8 oz.) salt-free whole kernel corn, well drained
• 1 can (4.5 oz) diced green chiles, well-drained
• cheese

Preheat oven to 400 degrees. Lightly coat a 12-cup muffin pan with canola oil spray or line with paper liners. Set aside.

In a medium bowl, mix together the flours, cornmeal, sugar, baking powder, salt, cayenne and cheese. In a separate bowl, whisk together the egg with the milk and oil. Mix in the corn and chiles. Add this mixture to the bowl of dry ingredients, stirring just until combined. Fill each muffin cup with even amounts of batter.

Bake muffins 20 minutes or until a toothpick inserted in the center of a muffin close to the center of the pan comes out clean. Transfer the pan to a wire rack and let cool 5 minutes. Transfer muffins to the rack and cool completely.

Per serving: 168 calories, 8 g. total fat (1 g. saturated fat), 20 g. carbohydrate, 5 g. protein, 2 g. dietary fiber, 275 mg. sodium.