Directions:
- Coat a medium saucepan with cooking spray; place over medium-high heat until hot. Add green onions and garlic; saute until tender. Add milk and next 3 ingredients; cook over medium heat, stirring constantly with a wire whisk, until mixture is thickened and bubbly. Remove from heat.
- Beat egg yolk in a medium bowl. Gradually stir about one-fourth of hot cornmeal mixture into egg yolk; add to remaining cornmeal mixture, stirring constantly with a wire whisk.
- Beat egg white at high speed of an electric mixer until stiff peaks form. Fold one-third of egg white into cornmeal mixture; fold in remaining egg white. Pour mixture into a 2-cup casserole coated with cooking spray. Bake at 375° for 35 to 40 minutes or until puffed and golden. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 137.15 Kcal (574 kJ) | ||
| Calories from fat | 27.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.02g | 5% | |
|---|---|---|---|
| Cholesterol | 83.49mg | 28% | |
| Sodium | 234.81mg | 10% | |
| Potassium | 241.08mg | 5% | |
| Total Carbs | 20.71g | 7% | |
| Sugars | 4.65g | 19% | |
| Dietary Fiber | 1.56g | 6% | |
| Protein | 7.1g | 14% | |
| Vitamin C | 2.1mg | 3% | |
| Iron | 1.1mg | 6% | |
| Calcium | 194.2mg | 19% | |
| Amount Per 100 g | |||
| Calories | 71.42 Kcal (299 kJ) | ||
| Calories from fat | 14.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.57g | 5% | |
|---|---|---|---|
| Cholesterol | 43.48mg | 28% | |
| Sodium | 122.29mg | 10% | |
| Potassium | 125.55mg | 5% | |
| Total Carbs | 10.79g | 7% | |
| Sugars | 2.42g | 19% | |
| Dietary Fiber | 0.81g | 6% | |
| Protein | 3.7g | 14% | |
| Vitamin C | 1.1mg | 3% | |
| Iron | 0.6mg | 6% | |
| Calcium | 101.1mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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