Vegetable cooking spray
1 tb Fine dry breadcrumbs
2 ts Vegetable oil
1/2 c Finely chopped onion
2 Cloves garlic, minced
2 c Water
3/4 ts Salt
1 c White or yellow cornmeal
1/2 c Skim milk
2 Egg yolks
4 Egg whites
Coat a 1-1/2-quart souffle dish with cooking spray; sprinkle with
breadcrumbs. Set aside.
Heat oil in a large saucepan over medium heat. Add onion and garlic; saute
3 minutes or until tender. Add water and salt; bring to a boil. Gradually
add cornmeal, stirring constantly with a wire whisk. Cook 2 minutes,
stirring constantly. Remove from heat; stir in milk. Add egg yolks, one at
a time, stirring well after each addition.
Beat egg whites (at room temperature) at high speed of an electric mixer
until stiff peaks form. Stir one-third of egg whites into cornmeal mixture;
fold in remaining egg whites. Spoon into souffle dish. Bake at 400 deg for
40 minutes or until puffed and set. Yield: 6 servings (serving size: 1
cup).
Per serving: 146 Calories; 4g Fat (23% calories from fat); 6g Protein; 21g
Carbohydrate; 71mg Cholesterol; 329mg Sodium
Serving Ideas : Serve immediately.
Yields
6 Servings
