Cornbread in a Bowl
Cornbread: THM:E, low-fat, gluten/nut free // Beans: THM:E, low-fat, gluten/egg/dairy/nut free if you leave out the horseradish spread (or substitute with something that fits your allergies) and use an allergy-friendly ketchup (you may need to make your own; try the recipe in the THM Cookbook). Be sure to find beans that are certified gluten free.
Author: Briana Thomas
Serves: 1
Ingredients
Cornbread:
- 2 T. masa flour*
- 2 T. oat fiber (use gluten free oat fiber if necessary)
- ¼ tsp. baking powder (rounded)
- ¼ tsp. THM Super Sweet Blend
- Hearty dash salt (don't skimp on this!)
- Dash turmeric (optional, for color)
- -
- 3 T. egg whites
- 2 T. low-fat Greek yogurt
- 2 T. water
Beans:
- ½ c. pre-cooked black beans
- 2 T. no-sugar-added ketchup
- 2 T. water
- 1 tsp. horseradish condiment spread (decrease this amount if your horseradish is really strong)
- Dash THM Super Sweet Blend
- Cumin, garlic salt (to taste)
Instructions
- Whisk the cornbread dry ingredients. Add the wet ingredients and whisk again. Microwave for 1 min. 45 sec. (or until a toothpick comes out cleanly) in a greased 2-cup glass Pyrex bowl.
- I have tried to bake this cornbread, but this recipe actually has a better texture when microwaved. If you like, you can try baking the cornbread at 350* for about 30 minutes or until a toothpick comes out cleanly. The cornbread is denser when baked than when microwaved, and the flavor isn't as good, for some reason.
- Combine the bean ingredients and heat in the microwave or on the stovetop. Serve over the warm cornbread.
Notes
*I use Maseca brand masa flour from Walmart. You can find it in the ethnic foods aisle.
I've tried oat flour in this recipe instead of oat fiber and the texture is just too gummy. I don't recommend it.
Because of the amount of masa flour, I recommend using this cornbread in a THM:E setting, but it actually doesn't contain enough carbs to be the carb source in your E meal. Paired with the beans, it's perfect, but if you don't eat the cornbread with beans, add another moderate carb source to create a true E meal. (True E meals have between 20g and 45g net carbs, and there are about 10g net carbs from the masa in this cornbread recipe.)
If you'd like to try making this a THM:FP, you could decrease the masa flour to 1 T. and add some additional oat fiber. (You may not need a full additional tablespoon since oat fiber soaks up more liquid than masa flour.)
One reader told me that she successfully replaced the Greek yogurt with no sugar added applesauce for a dairy free cornbread!
I've tried oat flour in this recipe instead of oat fiber and the texture is just too gummy. I don't recommend it.
Because of the amount of masa flour, I recommend using this cornbread in a THM:E setting, but it actually doesn't contain enough carbs to be the carb source in your E meal. Paired with the beans, it's perfect, but if you don't eat the cornbread with beans, add another moderate carb source to create a true E meal. (True E meals have between 20g and 45g net carbs, and there are about 10g net carbs from the masa in this cornbread recipe.)
If you'd like to try making this a THM:FP, you could decrease the masa flour to 1 T. and add some additional oat fiber. (You may not need a full additional tablespoon since oat fiber soaks up more liquid than masa flour.)
One reader told me that she successfully replaced the Greek yogurt with no sugar added applesauce for a dairy free cornbread!
Recipe by Briana Thomas at https://www.briana-thomas.com/cornbread-in-a-bowl-beans/