2 teaspoons dry bread crumbs
1 1/2 cups fresh or frozen corn (thawed)
1/3 cup thinly sliced green onions
2/3 cup diced, fully cooked lean ham
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
1 cup milk
1/2 cup shredded cheddar cheese
2 egg yolks
4 egg whites (room temperature)
1/2 teaspoon cream of tartar
1. Coat a 1 1/2-quart baking dish with nonstick cooking spray, sprinkle with bread crumbs and set aside. (A round baking dish with straight sides is typically used for soufflés. However, square or rectangular dishes may be used as long as the sides are straight and capacity is 1 1/2 quart.)
2. In a large nonstick skillet, coated with nonstick spray, sauté corn and onions for 5 minutes or until tender. Remove from heat. Stir in ham; set aside.
3. In a medium-sized saucepan, combine the flour, salt and cayenne; gradually whisk in milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from heat; stir in cheese until melted.
4. In a small mixing bowl, beat egg yolks until thick and lemon-colored, about 5 minutes. Gradually add to cheese sauce, stirring constantly. Stir in corn mixture; set aside.
5. In another mixing bowl, beat egg whites on medium speed until foamy. Add cream of tartar; beat on high until stiff peaks form.
6. Fold egg whites into corn mixture. Pour into prepared baking dish.
7. Bake uncovered at 325º F for 50-55 minutes or until puffed and golden.
Yield: 4 servings (One serving equals 248 calories if you use lean ham, skim milk and reduced fat cheese.)