Originally uploaded by kendiala.
I made this for dinner last night, and it was very good. I seem to be out of thyme, so I used oregano instead. That was a little weird, but it was still good. Also, I added a diced red bell pepper, which I sauteed with the onion.
2 3/4 cups fat-free milk
2 teaspoons sugar
1 teaspoon dried thyme
1/8 teaspoon ground red pepper
3/4 cup yellow cornmeal
2 large egg yolks, lightly beaten
1 cup chopped onion
8 ounces 33%-less-sodium ham, diced
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
1/4 cup (1 ounce) grated fresh Parmesan cheese
4 large egg whites
Preheat oven to 375Â°.
Combine milk, sugar, dried thyme, and pepper in a medium saucepan over medium-high heat. When mixture begins to simmer, gradually add cornmeal in a slow, steady stream, stirring well with a whisk. Cook 3 minutes or until thickened and smooth, stirring constantly. Transfer cornmeal mixture to a large bowl. Add yolks, stirring with a whisk. Let mixture stand 10 minutes.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sautÃ© 6 minutes or until tender. Add to cornmeal mixture. Recoat pan with cooking spray. Add ham; sautÃ© 5 minutes or until ham begins to brown. Add to cornmeal mixture. Stir cheeses into cornmeal mixture.
Beat egg whites with a mixer at high speed until stiff peaks form (do not overbeat). Gently stir one-third of egg white mixture into cornmeal mixture; gently fold in remaining egg white mixture. Using a rubber spatula, scrape cornmeal mixture into a 1 1/2-quart soufflÃ© or deep baking dish coated with cooking spray. Bake at 375Â° for 50 minutes or until puffed, golden brown, and just set in center. Serve immediately.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 201(29% from fat); FAT 6.4g (sat 3.3g,mono 1.3g,poly 0.4g); PROTEIN 16.6g; CHOLESTEROL 78mg; CALCIUM 219mg; SODIUM 586mg; FIBER 1.3g; IRON 1.1mg; CARBOHYDRATE 18.3g
Cooking Light, JANUARY 2006