Ham and Corn Souffle
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- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Directions
4 egg whites2 teaspoons dry bread crumbs1-1/2 cups grozen corn, thawed2 green onions, thinly sliced2/3 cup diced fully cooked lean ham1/4 cup all-purpose flour1/4 teaspoon salt1/8 teaspoon cayenne pepper1 cup fat-free milk1/2 cup shredded reduced-fat sharp cheddar cheese2 egg yolks1/2 teaspoon cream of tartar
Place egg whites in a large mixing bowl; let stand at room temperature for 30 minutes. Coat a 1-1/2 qt. baking dish with cooking spray and lightly sprinkle with bread crumgs; set aside.
In a large nonstick skillet coated with cooking spray, cook corn and onions until tender. REmove from the heat; stire in ham and set aside.
In a small saucepan, combine the flour, salt and cayenne; gradually whisk in milk until smooth. Bring to a boi; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Transfer to a large bowl; stir in corn mixture. Stir a small amount of hot mixture into egg yolks; return all to the bowl, stirring constantly. Cool slightly.
Add cream of tartar to egg whites; beat until stiff peaks form. With a spatula, fold a fourth of the egg whites into the milk mixture until no white streaks remain. Fold in remaining egg whites until combined.
Transfer to a prepared dish. Bake at 325� for 50-55 minutes or until top is puffed and center appears set. Serve immediately.
Yield: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user RUNNINGITOFF.
In a large nonstick skillet coated with cooking spray, cook corn and onions until tender. REmove from the heat; stire in ham and set aside.
In a small saucepan, combine the flour, salt and cayenne; gradually whisk in milk until smooth. Bring to a boi; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Transfer to a large bowl; stir in corn mixture. Stir a small amount of hot mixture into egg yolks; return all to the bowl, stirring constantly. Cool slightly.
Add cream of tartar to egg whites; beat until stiff peaks form. With a spatula, fold a fourth of the egg whites into the milk mixture until no white streaks remain. Fold in remaining egg whites until combined.
Transfer to a prepared dish. Bake at 325� for 50-55 minutes or until top is puffed and center appears set. Serve immediately.
Yield: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user RUNNINGITOFF.
Nutritional Info Amount Per Serving
- Calories: 239.3
- Total Fat: 6.6 g
- Cholesterol: 121.0 mg
- Sodium: 657.1 mg
- Total Carbs: 28.5 g
- Dietary Fiber: 2.3 g
- Protein: 19.5 g
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