Southern-Style Cornbread - serves 12

1/4 cup vegetable oil
1 1/2 cups yellow cornmeal, whole-grain if possible
1 1/2 cups whole-wheat flour
1/3 cup instant powdered nonfat milk
1/2 tsp salt
1 1/2 tbsp baking powder
3 tbsp sugar (optional)
3 large egg whites
1 1/2 cups skim milk

Preheat oven to 450 F. Pour 1 tbsp of oil into a 10 1/2-inch cast-iron skillet, set aside.
In a bowl, mix cornmeal, flour, powdered milk, salt, baking powder and sugar. Set aside.
In another bowl, beat egg whites with a whisk until slightly frothy. Add milk and remaining oil and whisk again.
Pour liquid ingredients into dry ingredients and mix, but do not overmix.
Place skillet or dish in oven 3-4 minutes to heat the oil. Be careful not to let it burn! Watch the time carefully.
Pour batter into hot skillet or dish. Bake 20 minutes. Immediately remove from pan by turning onto a cutting board.
Cut into twelve wedges or squares. Serve immediately.