- 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 smoked ham (about 3 ounces)
- 1/4 cup all-purpose flour
- 3/4 cup fat-free milk
- 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
- 1/4 teaspoon ground red pepper
- 2 large egg yolks
- 4 large egg whites
- 1/2 tablespoon cream of tartar
- 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
Preheat oven to 325º. Coat a 1 1/2-quart soufflé dish with cooking spray; sprinkle with breadcrumbs.
Heat a large nonstick skillet coated with cooking spray. Place over medium-high heat. Add corn and green onions; sauté 5 minutes or until tender. Remove from heat, and stir in ham; set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Place 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.
Beat egg yolks in a medium bowl with mixer at high speed until thick and pale (about 5 minutes). Gradually add hot milk mixture to egg yolks, stirring constantly. Stir in corn mixture; set aside.
Beat egg whites (at room temperature) and cream of tartar in a large bowl with mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into corn mixture. Gently fold in remaining egg white mixture.
Pour mixture into prepared soufflé dish. Bake at 325º for 1 hour or until puffed and golden. Serve immediately.