1 box (8 1/2 ounces) corn muffin mix
1 teaspoon chili powder
1 can (14 3/4 ounces) no-salt-added creamed corn
1/4 cup egg substitute or 2 large egg whites
1/2 cup shredded reduced-fat Cheddar cheese
1 Preheat the oven to 400°F. Spray an 8-inch square baking pan with nonstick cooking spray.
2 Place the corn muffin mix in a large bowl. Stir in the chili powder. Make a well in the center and pour in the creamed corn, egg substitute, and Cheddar. Stir until just combined.
3 Pour the mixture into the pan. Bake for 25 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack. Cut into squares. Makes 9 squares
PER SQUARE 166 calories, 4g total fat (1.5g saturated), 10mg cholesterol, 1g dietary fiber, 28g carbohydrate, 6g protein, 262mg sodium
Corn muffin mix is a good place to start, but there are some tricks you can use to make both its flavor and texture more interesting, and also lower its fat content. Instead of 1 whole egg and 1/2 cup of whole milk, this cornbread is made with egg substitute and creamed corn. The creamed corn and reduced-fat cheese also makes the bread moister.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands.
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.