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Ham, Corn, and Cheese Soufflé

Photo: Howard L. Puckett; Styling: Ashley Johnson
Yield 4 servings (serving size: 1 1/2 cups)

Ingredients

  • Vegetable cooking spray
  • 2 teaspoons dry breadcrumbs
  • 1 1/2 cups fresh corn kernels (about 2 large ears)
  • 1/3 cup thinly sliced green onions
  • 2/3 cup diced Maple-Glazed Ham (about 3 ounces)
  • 1/4 cup all-purpose flour
  • 3/4 cup skim milk
  • 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
  • 1/4 teaspoon ground red pepper
  • 2 egg yolks
  • 4 egg whites
  • 1/2 teaspoon cream of tartar

Nutrition Information

  • calories 218
  • caloriesfromfat 31 %
  • fat 7.4 g
  • satfat 2.9 g
  • monofat 1.7 g
  • polyfat 0.9 g
  • protein 17 g
  • carbohydrate 22.4 g
  • fiber 2.1 g
  • cholesterol 129 mg
  • iron 1.2 mg
  • sodium 378 mg
  • calcium 193 mg

How to Make It

  1. Coat a 1 1/2-quart soufflé dish with cooking spray; sprinkle with breadcrumbs. Set aside.

  2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add corn and green onions; sauté 5 minutes or until tender. Remove from heat, and stir in ham; set aside.

  3. Place the flour in a small saucepan. Gradually add milk, stirring with a wire whisk until blended. Cook over medium heat 3 minutes or until thickened, stirring constantly. Remove from heat; stir in cheese and pepper.

  4. Beat egg yolks in a medium bowl at high speed of a mixer until thick and pale (about 5 minutes). Gradually add hot milk mixture to egg yolks, stirring constantly. Stir in the corn mixture, and set aside.

  5. Beat egg whites (at room temperature) and cream of tartar in a large bowl at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg white mixture into corn mixture. Gently fold in remaining egg white mixture.

  6. Pour mixture into prepared soufflé dish. Bake at 325° for 1 hour or until puffed and golden. Serve immediately.