Nutrition per serving may change if servings are adjusted.
1/3 cup nonfat milk
1 large egg white
1 tablespoon extra-virgin olive oil
1/3 cup all-purpose flour
1/3 cup cornmeal, preferably stone-ground
1/3 cup freshly grated Asiago or Parmesan cheese
2 teaspoons baking powder
1/2 teaspoon sugar
1/8 teaspoon salt
Preheat oven to 425 °F. Lightly oil a cast-iron cornstick mold or muffin pan or coat it with cooking spray.
Combine milk, egg white and oil in a measuring cup; stir briskly with a fork until mixed. Whisk together flour, cornmeal, cheese, baking powder, sugar and salt in a medium bowl. Make a well in the center and add the milk mixture. Stir just until combined.
Spoon a heaping tablespoon of the batter into each of 8 cornstick molds or divide the batter among 4 muffin cups. Bake until set and lightly browned, 10 to 12 minutes.
158 calories;7 g fat(2 g sat); 1 g fiber; 19 g carbohydrates; 6 g protein; 32 mcg folate; 9 mg cholesterol; 2 g sugars; 0 g added sugars; 137 IU vitamin A; 0 mg vitamin C; 143 mg calcium; 0 mg iron; 460 mg sodium; 56 mg potassium