Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 large egg
- 80 mL (⅓ cup) milk
- 125 mL (½ cup) of corn, frozen or canned
- 80 mL (⅓ cup) whole wheat flour
- 125 mL (½ cup) cornmeal
- 10 mL (2 tsp) baking powder
- ½ mL (1/8 tsp) salt
- 1 mL (¼ tsp) pepper
- 10 mL (2 tsp) canola oil, for pan frying
- 5 mL (1 tsp) canola oil
- 2 mL (½ tsp) onion powder
- 2 mL (½ tsp) garlic powder
- 1 mL (¼ tsp) salt
- 1 mL (¼ tsp) black pepper
- 2 mL (½ tsp) chipotle powder (optional)
- 1 large tomato (or 2 medium), diced
- 15 mL (1 tbsp) maple syrup
- 15 mL (1 tbsp) vinegar
- 45 mL (3 tbsp) water
Directions
Make the tomato jam: Heat a pan over medium heat with canola oil. Once hot, add in onion powder, garlic powder, salt, black pepper and chipotle powder, if using. Stir and cook for 30 seconds until the spices become fragrant.
Add tomato, maple syrup, vinegar, and water. Stir.
Cook over medium heat uncovered for about 10 to 15 minutes, or until thickened. Serve with corn cakes or enjoy as a condiment.
Store leftover tomato jam in an airtight container in the refrigerator for up to 4 days.
Make the corn cakes: In a small bowl, whisk together the egg, milk, and corn.
In a medium bowl, combine flour, cornmeal, baking powder, salt, and pepper.
Stir wet ingredients into dry, until combined.
Heat a cast iron griddle or frying pan over medium heat, adding 5 ml (1 tsp) of canola oil.
Using a 60 mL (¼ cup) measure, pour batter into warmed pan, 3 or 4 pancakes at a time, cooking for 2 minutes or until browned, then flip. Repeat with remaining batter. Serve with tomato jam.