UnlockFood.ca
Français

Cheddar Corn Muffins with Pumpkin Seeds

Makes 12 muffins

Preparation Time: 10 min
Cooking Time: 25 min

These muffins are great for lunch or dinner with soup and/or salad. Keep some on hand in the freezer and pop them out in the morning to thaw; by dinnertime, they'll be ready to serve with a slow-cooked soup.

Ingredients

1 cup cornmeal 250 mL
1 cup whole wheat flour 250 mL
1 cup shredded sharp Cheddar cheese 250 mL
1 tsp salt 5 mL
1 tsp freshly ground black pepper 5 mL
1/2 tsp baking soda 2 mL
3  eggs 3 
1  can (10 oz/284 mL) creamed corn 1 
1 cup plain yogurt or buttermilk 250 mL
1/4 cup vegetable oil 50 mL
1/2 cup raw green pumpkin seeds or sunflower seeds 125 mL
2 tbsp chopped fresh parsley 25 mL
  • Preheat oven to 375°F (190°C)
  • 12-cup muffin tin, lightly greased or lined with paper cups

Instructions

Step 1
In a medium bowl, combine cornmeal, flour, cheese, salt, pepper and baking soda.

Step 2
In a large bowl, whisk together eggs, creamed corn, yogurt and oil. Gradually fold in flour mixture until just combined. Stir in pumpkin seeds and parsley.

Step 3
Divide batter evenly among prepared muffin cups.

Step 4
Bake in preheated oven for 25 to 30 minutes or until tops are firm to the touch and a tester inserted in the center of a muffin comes out clean. Let cool in tin for 10 minutes, then remove to a wire rack to cool completely.

Tips

This recipe also works well as a topping for a Mexican meat pie. Ladle your favorite chili into a casserole dish and spoon batter on top. Bake in a 350°F (180°C) oven for 35 to 45 minutes or until a tester inserted into the topping comes out clean. It is a great way to change your leftover chili into a brand-new dish.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 muffin
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 242
19%
Fat / Lipides 12.4 g
Saturated / saturés 3.5 g
+ Trans / trans 0.2 g
Cholesterol / Cholestérol 57 mg
17%
Sodium / Sodium 411 mg
8%
Carbohydrates / Glucides 25.3 g
10%
Fiber / Fibres 2.4 g
Sugars / Sucres 2.8 g
Protein Protéines 9.1 g
6%
Vitamin A / Vitamine A
3%
Vitamin C / Vitamine C
11%
Calcium / Calcium
13%
Iron / Fer
Very high in: Magnesium
High in: Folate and zinc 
A source of: Dietary fiber
Diabetes Food Choice Values
1 1⁄2 Carbohydrates
1 Meat & Alternatives
2 Fats
Contributor
Lisa Diamond, Dietitian, BC
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

Stir-Fried Chicken with Mango and Cashews

Cranberry-Glazed Turkey Breast Cutlets