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Puffy Ham, Corn, and Cheese Casserole

Puffy Ham, Corn, and Cheese Casserole

Cooking Light NOVEMBER 2003

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

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 218
  • Calories from fat: 31%
  • Fat: 7.4g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 0.9g
  • Protein: 17g
  • Carbohydrate: 22.4g
  • Fiber: 2.1g
  • Cholesterol: 129mg
  • Iron: 1.2mg
  • Sodium: 378mg
  • Calcium: 193mg
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Puffy Ham, Corn, and Cheese Casserole recipe

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