Puffy Ham, Corn, and Cheese Casserole



4 servings (serving size: 1 1/2 cups)

Recipe from

Cooking Light

Nutritional 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


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


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.

November 2003