1 1/2 c. all purpose flour
3 tbsp. granulated sugar
2 tsp. powdered mustard
1 1/2 tsp. double action baking powder
1 1/4 tsp. baking soda
1/8 tsp. pepper
1 1/2 oz. (1/4 c.) uncooked yellow cornmeal
3 tbsp. plus 1 tsp. vegetable oil
1 c. buttermilk
2 eggs
5 oz. finely diced cooked smoked ham

Preheat oven to 400 degrees. In medium bowl, sift together dry ingredients; add ham (or Canadian bacon), cheese and cornmeal, mixing well. In separate bowl, using wire whisk, beat together butter, milk, eggs and oil; add to ham mixture and stir just until thoroughly combined. (Do not overmix.) Spray 10 (2 1/2 inch diameter) muffin pans; spoon in mixture 1/10 of batter into each cup, 3/4 full. Fill remaining cups with water so pan won't warp. Bake in middle of center oven rack 20 to 25 minutes until lightly brown and toothpick inserted in center comes out clean. Remove and drain water carefully. Remove muffins from pan, cool on rack slightly, serve warm. (219 calories each; 1 P, 1 B, 1 FA, 30 optional calories)