Whole Corn and Green Chile Muffins

(recipe, American Institute for Cancer Research)

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The whole corn kernels, chiles, and cheese in these muffins make them moist, tender, and delicious. They are indispensable as a side dish for any type of chili or other Southwestern-style food, and they also go well with salads, soups, and even eggs.


  1. ½ cup whole-wheat flour, preferably stone-ground
  2. ½ cup unbleached all-purpose flour
  3. ¾ cup cornmeal, preferably stone-ground
  4. 2 Tbsp. sugar
  5. 1 Tbsp. baking powder
  6. ½ tsp. salt
  7. ¼ tsp. cayenne, or to taste (optional)
  8. ½ cup shredded low-fat sharp Cheddar cheese
  9. 1 large egg
  10. ¾ cup plus 2 tablespoons fat-free or low-fat milk
  11. ⅓ cup canola oil
  12. 1 can (8 ounces) salt-free whole-kernel corn, well drained
  13. 1 can (4.5 ounces) diced green chiles, well drained and divided


  1. Preheat the oven to 400 degrees. Lightly grease a 12-cup muffin pan or line the pan with paper muffin cups.
  2. In a medium bowl, mix together the whole-wheat flour, all-purpose flour, cornmeal, sugar, baking powder, salt, cayenne, and cheese. In a separate bowl, lightly beat the egg. Add the milk, canola oil, corn, and chiles, and mix together. Add the wet ingredients to the dry ingredients, stirring just until combined. Fill each muffin cup with even amounts of batter.
  3. Bake for 20 minutes, until a wooden toothpick inserted in the center of a muffin comes out clean. Cool in the pan on a wire rack for 5 minutes. Remove the muffins from the pan and continue cooling on the rack.