Baked Grits Casserole

This casserole uses quick-cooking grits. If you have time, use longer cooking stone-ground grits, which yield even more flavor. To save time, cook grits the night before, adding seasonings and cheese; cover and refrigerate. In the morning, beat the egg whites and finish assembling the casserole. Note: The casserole falls slightly as it cools. Serve with fried eggs and vegetarian sausage or bacon.

Yield: 8 servings (serving size: about 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 220
  • Calories from fat: 27%
  • Fat: 6.7g
  • Saturated fat: 3.9g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.3g
  • Protein: 13.7g
  • Carbohydrate: 26.1g
  • Fiber: 0.7g
  • Cholesterol: 20mg
  • Iron: 0.9mg
  • Sodium: 616mg
  • Calcium: 313mg

Ingredients

  • 4 cups 1% low-fat milk
  • 2 cups water
  • 1 teaspoon salt, divided
  • 1 1/4 cups uncooked quick-cooking grits
  • 1 cup (4 ounces) shredded Parmesan cheese
  • 1/2 teaspoon freshly ground black pepper
  • 5 large egg whites
  • 6 tablespoons finely chopped fresh chives
  • Cooking spray
  • 2 teaspoons butter, melted

Preparation

  1. Preheat oven to 350º.
  2. Combine milk, 2 cups water, and 1/2 teaspoon salt in a medium saucepan over medium-high heat; bring to a boil. Add grits, stirring with a whisk. Cover, reduce heat, and cook 8 minutes or until liquid is absorbed. Remove from heat; stir in 1/4 teaspoon salt, cheese, and pepper. Cool 5 minutes.
  3. Place remaining 1/4 teaspoon salt and egg whites in a large bowl. Beat egg whites with a mixer at high speed until stiff peaks form (do not overbeat). Gently fold grits mixture and chives into egg whites; spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Brush evenly with butter. Bake at 350° for 40 minutes or until browned. Let stand 10 minutes before serving.
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