- Cooking spray
- 1/4 pound lean country ham, finely chopped
- 1 1/2 cups skim milk
- 1 (10 1/2-ounce) can low-salt chicken broth
- 3/4 cup uncooked quick-cooking grits
- 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
- 1/4 teaspoon garlic powder
- 1/4 teaspoon pepper
- 1 (13 1/2-ounce) can chopped spinach, drained and squeezed dry
- 4 large egg whites (at room temperature)
- calories 198
- caloriesfromfat 25 %
- fat 5.5 g
- satfat 2.5 g
- monofat 1 g
- polyfat 0.1 g
- protein 16.6 g
- carbohydrate 20.9 g
- fiber 1.2 g
- cholesterol 23 mg
- iron 1.9 mg
- sodium 623 mg
- calcium 278 mg
How to Make It
Preheat oven to 375°.
Place a large saucepan coated with cooking spray over medium-high heat until hot. Add ham; sauté 2 minutes or until lightly browned. Remove from pan; set aside.
Combine milk and broth in pan; bring to a boil, stirring constantly. Stir in grits; reduce heat, and simmer 7 minutes or until thick, stirring frequently. Combine grits mixture, ham, cheese, garlic powder, pepper, and spinach in a large bowl. Stir well; set aside.
Beat egg whites at high speed of a mixer until stiff peaks form. Gently fold one-fourth of egg whites into grits mixture; gently fold in remaining egg whites. Spoon mixture into a 2-quart casserole or soufflé dish coated with cooking spray. Bake at 375° for 40 minutes or until set and lightly browned.
Note: Substitute cured ham or cooked smoked pork chops for country ham, if desired.