Mayo Double-Corn Spoon Bread - 29g Carbs, 4g Fiber
Recipe By:
Serving Size 8
Preparation Time: 0:00
Categories: LowCal (Less than 300 cals) LowerCarbs Veggie
2 cups plain soy milk -- (soya milk)
2 cups vegetable stock -- or broth
3 tablespoons olive oil
1 tablespoon dark honey
1 cup cornmeal -- preferably stone-ground
1 1/4 cups fresh corn kernels -- (cut from 2 or 3 ears corn)
1 tablespoon minced shallot
1 tablespoon chopped fresh thyme
1 teaspoon baking powder
1/2 teaspoon salt
4 egg whites
1 tablespoon grated Parmesan cheese
Preheat the oven to 375 F. Lightly coat a 3-quart souffle dish with olive oil cooking spray.
In a saucepan over medium heat, combine the soy milk, stock, olive oil and honey. Heat until very hot but not boiling. Reduce the heat to low so the mixture simmers. Add the cornmeal in a stream while whisking constantly.Cook, stirring constantly, until the mixture thickens, about 5 minutes.Transfer to a large bowl. Add the corn kernels, shallot, thyme, baking powder and salt and stir to combine.In a large, spotlessly clean bowl, using an electric mixer on high speed,beat the egg whites until stiff peaks form. Gently whisk 1/3 of the whites into the cornmeal mixture to lighten it. Using a rubber spatula, gently fold the remaining egg whites into the batter, mixing just until incorporated.Pour the batter into the prepared souffle dish and sprinkle with the cheese. Bake until puffed and lightly golden, about 35 minutes. Let stand in the dish for 5 minutes before serving. Serve hot.
Serves 8
Per serving: 159 Calories, 5g Total fat, 22g Total Carbohydrate, 3g Dietary fiber, 7g Protein, <1g Saturated fat, 3g Monounsaturated fat, 1mg Cholesterol, 300mg Sodium
Dietitian's tip: Spoon bread is made from cornmeal that is cooked on the stove top before folding in whipped eggs. It's then cooked again, in the oven, like a souffle. In this light version, only the egg whites are used.
Source: "The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award."
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Per Serving (excluding unknown items): 212 Calories; 8g Fat (32.5%calories from fat); 7g Protein; 29g Carbohydrate; 4g Dietary Fiber; 1mgCholesterol; 649mg Sodium
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;1 1/2 Fat; 0 Other Carbohydrates
