1 Picture
Ingredients
- 4 (2)
- 4 egg whites ( Egg Whites)
- 2 teaspoons dry bread crumbs (1 tsp)
- 1-1/2 cups frozen corn, thawed (3/4 Cup)
- 2 green onions, thinly sliced (1 Onion)
- 2/3 cup diced fully cooked lean ham (1/3 Cup)
- 1/4 cup all-purpose flour (2 Tbsp)
- 1/4 teaspoon salt (pinch)
- 1/8 teaspoon cayenne pepper (smidgen)
- 1 cup fat-free milk (1/2 Cup)
- 1/2 cup shredded reduced-fat sharp cheddar cheese (1/4 Cup)
- 2 egg yolks (1 Egg Yolk)
- 1/2 teaspoon cream of tartar (1/4 tsp0
Details
Servings 4
Preparation time 25mins
Cooking time 75mins
Preparation
Step 1
1. Place egg whites in a large 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 crumbs; set aside. (use 7oz ramekins for individual servings)
2. In a large nonstick skillet coated with cooking spray, cook corn and onions until tender. Remove from the heat; stir in ham and set aside.
In a small saucepan, combine the flour, salt and cayenne; gradually whisk in milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. 3.
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.
4. 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.
5. Transfer to prepared dish. Bake at 325° for 50-55 minutes or until top is puffed and center appears set. Serve immediately. Yield: 4 servings.
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