Vermont-Cheddar Spoon Bread

Yield: 4 servings (serving size: 1 cup)

Ingredients

• Cooking spray
• 1/2  cup  plus 2 teaspoons cornmeal, divided
• 1 1/2  cups  fat-free milk
• 1/4  teaspoon  salt
• 1/8  teaspoon  black pepper
• 1  large egg yolk, lightly beaten
• 2  large egg whites
• 1/2  cup  (2 ounces) shredded Vermont sharp cheddar cheese

Preparation

Preheat oven to 375°.

Coat a 1-quart soufflé dish with cooking spray; sprinkle with 2 teaspoons cornmeal, and set aside.

Combine 1/2 cup cornmeal, milk, salt, and black pepper in a medium saucepan, and cook over medium heat 5 minutes or until thick, stirring constantly. Remove from heat.

Gradually stir 1/2 cup hot cornmeal mixture into egg yolk, and add to remaining cornmeal mixture, stirring constantly. Pour into a large bowl; cool completely.

Beat egg whites at high speed of a mixer until stiff peaks form. Gently fold egg whites and cheese into cornmeal mixture. Spoon batter into prepared dish. Bake at 375° for 1 hour or until puffy and browned. Serve immediately.

Nutritional Information

Calories:

183 (32% from fat)

Fat:

6.6g (sat 3.6g,mono 2g,poly 0.5g)

Protein:

10.6g

Carbohydrate:

19.4g

Fiber:

1g

Cholesterol:

71mg

Iron:

1.1mg

Sodium:

311mg

Calcium:

223mg