Thursday, November 17, 2011

Cold Weather equals Brown Beans with Cubed Ham AND Corn Muffins -Gluten-Free Option

As soon as it begins to get cold,  I begin thinking about how long before Spring. Actually December and January tend to be the coldest months.  Or maybe by February, it just doesn’t seem so cold

Remember that song intro “I’m a little bit country…”.  Well, I am cooking Country!

It took me a while to create a really good gluten-free corn muffin.  Now, I modify by what extra ingredients I want to add. This version comes out very light and fluffy, almost like a cake muffin. I posted my first version on Better Recipes: Gluten Free Corn Muffins. I have a holiday themed corn muffin: Holiday Corn Muffins GF and a spicy corn muffin: Spicy Salsa Corn Muffins.  The Spicy corn muffins can use red or green salsa.  I have used Cilantro and regular red in the mild to medium range.

Corn muffins and a pot of brown beans go hand in hand for weekend dinner.  It can be hard for  “empty nesters” to cook a small amount of beans, so most often too much gets cooked. 

Canned beans are great in a pinch, but that pot of real cooked beans has the best taste.  I always cook more than can be eaten in a few meals, so some gets frozen for later.  It is nice to then have a meal simply by either microwaving or heating on low about 30 minutes on the stove top.

Beans  and corn muffins provides a complete protein.

GF Corm Muffins B

GF Corm Muffins -cut B

Gluten-Free Corn Muffins II

1/2 cup stone ground yellow corn meal
1/2 cup fine corn flour (or Maseca)
1/3 cup 0% fat Greek Yogurt (used FAGE)
1/4 cup fine non-fat dry milk
1/4 tsp salt
1 tsp baking powder
1 egg
2 Tbsp oil
1/3 cup water or more as needed

Mix all ingredients thoroughly with a wire whisk or hand mixer.  If batter is too thick, add water 1 tablespoon at a time.  If too loose, add another tablespoon of Maseca.

Spray a 6 cup muffin pan with an oil spray

Divide batter among the 6 cups

Bake at 350 F oven until browned around the edges and top begins to brown (about 30 minutes).

Servings: 6
Yield: Makes 6 full-sized corn muffins

Nutrition Facts
Nutrition (per serving): 148 calories, 6.1g total fat, 3.8g monounsaturated fat, <1g polyunsaturated fat, 1g saturated fat, 36.3mg cholesterol, 18.4g carbohydrates, <1g fiber, 17.7g net carbohydrates, 3.2g sugar, <1g fructose, <1g galactose, <1g glucose, <1g sucrose, <1g maltose, 205.1mg sodium, 158.6mg potassium, 5.7g protein, 138.2mg calcium, 191.6IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, <1mg vitamin c, 2.9IU vitamin d, <1mg vitamin e, 2.8mcg vitamin k, 1.3mg iron, <1g lysine, 5.6mcg selenium, <1mg thiamin, <1mg zinc.

 Pinto beans with ham -ready B
a best guestimate recipe  --- a general listing of ingredients
Large Crockpot (slow cooker)
4 cups brown beans washed picked and soaked for 2 hours.
2 tbsp dehydrated onion
1 tbsp Dehydrated herb & Garlic mix
2 tbsp Turbinado (raw) sugar
1 tbsp ginger - a must for no toot beans
2 tbsp Cajun spice (low-sodium)
1 tbsp chili powder
2 tbsp red pepper sauce (used Trappey’s)

2 cups cooked ham, cubed or cut into bite sized pieces

Place beans and spices in the Crockpot, covered with 4 cups hot water.
Cook beans on high for 1 hour, reduce  to low for 1 hour.  Check for seasoning and doneness.  If beans are tender, add 1 cup ketchup and 1 cup hot water, warmed ham cubes and additional seasonings to taste.. Stir to mix all ingredients.
Keep setting on low for another hour or additional time before ready to eat.

Serve up in bowls with corn muffins.  Serve corn muffin on side or on top of beans

This makes  8 to 10 large servings

Pinto beans with ham - served B

 Pinto beans with ham and GF Corn Muffin B

No comments:

Post a Comment