Source: Better Homes and Gardens
 

 
 
 



Makes 4 servings
Prep: 40 minutes
Bake: 25 minutes





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Ingredients

4   egg whites

1-1/2  cups fat-free milk

2  tablespoons finely chopped red sweet pepper

1  tablespoon thinly sliced green onion

1/4  teaspoon salt

1/8  teaspoon ground red pepper

1/3  cup cornmeal

1   egg yolk, slightly beaten

1/4  cup grated Parmesan cheese

1/4  cup shredded extra-sharp cheddar cheese (1 ounce)*

   Nonstick spray coating




Directions

Allow egg whites to stand at room temperature for 30 minutes. Meanwhile, in a large heavy saucepan combine milk, sweet pepper, green onion, salt, and red pepper. Cook and stir over medium heat until mixture just begins to bubble. Slowly add cornmeal, stirring constantly. Cook and stir over medium heat about 5 minutes or until mixture begins to thicken. Remove from heat. Stir half of the cornmeal mixture into the egg yolk. Return mixture to the saucepan. Stir in Parmesan cheese and cheddar cheese until melted.

Lightly spray a 1-1/2-quart souffl¿ dish with nonstick coating; set aside. In a large mixing bowl beat egg whites with an electric mixer on medium to high speed until stiff peaks form (tips stand straight). Gently fold about half of the beaten egg whites into the cheese mixture. Gradually pour cheese mixture over remaining beaten egg whites, folding to combine. Pour into prepared souffl¿ dish.

Bake in a 375 degree F oven about 25 minutes or until a knife inserted in center comes out clean and top is golden brown. Serve immediately. Makes 4 servings.




Nutrition facts per serving:
calories: 168
total fat: 6g
saturated fat: 4g
cholesterol: 69mg
sodium: 397mg
carbohydrate: 14g
fiber: 1g
protein: 13g
vitamin A: 20%
vitamin C: 10%
calcium: 21%
iron: 5%
starch: .5diabetic exchange
milk: .5diabetic exchange
lean meat: 1diabetic exchange