This traditional cornbread is made without flour, isn't sweet and has a crumbly texture. You can change the adaptable recipe to suit your cornbread preference. For a variation, substitute 1/2 teaspoon baking soda for the baking powder and use buttermilk instead of milk. If you're looking for a more muffinlike texture, substitute flour for half the cornmeal.

NUTRITION PROFILE:  Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber

Makes 8 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION:  Easy

3 tablespoons canola oil
2 cups yellow or white cornmeal
1 teaspoon baking powder
1/2 teaspoon salt
1 large egg, beaten
1 1/2 cups nonfat milk or nonfat buttermilk

1. Preheat oven to 450°F. Place oil in a 9-inch cast-iron skillet or similar-size glass baking dish and transfer to the preheating oven.
2. Mix cornmeal, baking powder and salt in a medium bowl. Add egg and milk (or buttermilk); stir until just combined. Remove the pan from the oven and swirl the oil to coat the bottom and a little way up the sides. Very carefully pour the excess hot oil into the cornmeal mixture; stir until just combined. Pour the batter into the hot pan.
3. Bake until the bread is firm in the middle and lightly golden, about 20 minutes. Let cool for 5 minutes before slicing. Serve warm.

NUTRITION INFORMATION:  172 calories; 7 g fat (1 g sat, 3 g mono); 27 mg cholesterol; 24 g carbohydrates; 5 g protein; 3 g fiber; 228 mg sodium; 85 mg potassium.

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 1/2 fat

Make Ahead Tip: The cornbread can be made up to 3 hours in advance. Reheat, wrapped in foil, in a warm oven.

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