The carbs and fiber in the subject line don't match the ones in the actual
recipe. Am I missing something obvious?
Thanks,
Terry
Pro Fishing Guide Len Self
Len Cell: 503-799-6969
Terry Cell: 503-312-7900 (Best To Call)
<mailto:proguide@teleport.com> proguide@teleport.com
<http://www.profishingguide.com> www.profishingguide.com
No Bad Days!
From: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
[mailto:Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com] On Behalf Of
Chupa Babi
Sent: Saturday, September 08, 2012 12:58 PM
To: Vegetarian-MC-Recipes
Subject: [Healthy_Recipes_For_Diabetic_Friends] Mayo Double-Corn Spoon Bread
- 6 pts plus; 29g Carbs, 4g Fiber
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."
- - - - - - - - - - - - - - - - - - -
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
[Non-text portions of this message have been removed]
