Ham and Two-Cheese Spoon Bread

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

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Nutritional Information

Amount per serving
  • Calories: 201
  • Calories from fat: 29%
  • Fat: 6.4g
  • Saturated fat: 3.3g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 0.4g
  • Protein: 16.6g
  • Carbohydrate: 18.3g
  • Fiber: 1.3g
  • Cholesterol: 78mg
  • Iron: 1.1mg
  • Sodium: 586mg
  • Calcium: 219mg

Ingredients

  • 2 3/4 cups fat-free milk
  • 2 teaspoons sugar
  • 1 teaspoon dried thyme
  • 1/8 teaspoon ground red pepper
  • 3/4 cup yellow cornmeal
  • 2 large egg yolks, lightly beaten
  • Cooking spray
  • 1 cup chopped onion
  • 8 ounces 33%-less-sodium ham, diced
  • 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 4 large egg whites

Preparation

  1. Preheat oven to 375°.
  2. Combine milk, sugar, dried thyme, and pepper in a medium saucepan over medium-high heat. When mixture begins to simmer, gradually add cornmeal in a slow, steady stream, stirring well with a whisk. Cook 3 minutes or until thickened and smooth, stirring constantly. Transfer cornmeal mixture to a large bowl. Add yolks, stirring with a whisk. Let mixture stand 10 minutes.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 6 minutes or until tender. Add to cornmeal mixture. Recoat pan with cooking spray. Add ham; sauté 5 minutes or until ham begins to brown. Add to cornmeal mixture. Stir cheeses into cornmeal mixture.
  4. Beat egg whites with a mixer at high speed until stiff peaks form (do not overbeat). Gently stir one-third of egg white mixture into cornmeal mixture; gently fold in remaining egg white mixture. Using a rubber spatula, scrape cornmeal mixture into a 1 1/2-quart soufflé or deep baking dish coated with cooking spray. Bake at 375° for 50 minutes or until puffed, golden brown, and just set in center. Serve immediately.
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