Fine polenta 80g + 80g extra
Plain flour 140g
Baking Soda 1/2 tsp
Dried apricots, coarsely chopped 100g
Egg whites 3 + 2 extra
Honey 2 Tbs
Water 1 cup
Vanilla essence 1 tsp
1 Preheat the oven to 190°C (170°C fan). Line a non-stick 12-cup muffin tray with paper cases.
2 Sieve 80g of fine cornmeal, flour and baking soda into a bowl. Mix through the dried apricots and set aside.
3 Beat the 3 egg whites until foamy and stir in the honey and buttermilk.
4 Bring the water to boil in a non-stick pan, pour in the extra 80g cornmeal, whisking constantly. Stir with a wooden spoon until the mixture is very smooth and pulls away from the sides of the pan. Scrape the mixture into a large bowl.
5 Add the egg whites and buttermilk mixture and stir in the vanilla essence. Fold in the flour and dried apricot mixture into the cooked cornmeal.
6 In a clean, dry bowl beat the extra 2 egg whites until stiff peaks form. Stir 2 tablespoons into the muffin mixture, and then gently fold in the rest of the egg whites, without over mixing.
7 Divide the mixture among the lined muffin cups making sure to fill well, bake 25 minutes or until well risen and golden.
Nutrients per serve
Total Fat 0.9g
Saturated Fat 0.4g
Dietary Fibre 1.6g
Recipe supplied by The Heart Foundation (www.heartfoundation.org.nz) from the Real Food Cookbook.