Directions:
- Coat a 1 1/2 qt. baking dish with nonstick cooking spray; sprinkle with bread crumbs and set aside.
- In a large nonstick skillet thats been sprayed saute corn and onions for 5 minutes or until tender; remove from heat.
- Stir in ham; set aside.
- In a small saucepan, combine the flour, salt and cayenne; gradually whisk milk until smooth; bring to a boil; cook and stir for 2 minutes or until thickened.
- Remove from the heat; stir in cheese until melted.
- 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.
- In another bowl beat egg whites on medium speed until foamy.
- Add cream of tartar; beat on high until stiff peaks form.
- Fold into corn mixture; pour into prepared baking dish.
- Bake, uncovered at 325 degrees for 50 to 55 minutes or until puffed and golden.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 479.59 Kcal (2008 kJ) | ||
| Calories from fat | 183.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.36g | 31% | |
|---|---|---|---|
| Cholesterol | 148.49mg | 49% | |
| Sodium | 1309.17mg | 55% | |
| Potassium | 418mg | 9% | |
| Total Carbs | 49.1g | 16% | |
| Sugars | 23.25g | 93% | |
| Dietary Fiber | 1.31g | 5% | |
| Protein | 26.33g | 53% | |
| Vitamin C | 2mg | 3% | |
| Iron | 2.6mg | 14% | |
| Calcium | 256.4mg | 26% | |
| Amount Per 100 g | |||
| Calories | 192.06 Kcal (804 kJ) | ||
| Calories from fat | 73.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.15g | 31% | |
|---|---|---|---|
| Cholesterol | 59.46mg | 49% | |
| Sodium | 524.28mg | 55% | |
| Potassium | 167.39mg | 9% | |
| Total Carbs | 19.66g | 16% | |
| Sugars | 9.31g | 93% | |
| Dietary Fiber | 0.52g | 5% | |
| Protein | 10.55g | 53% | |
| Vitamin C | 0.8mg | 3% | |
| Iron | 1mg | 14% | |
| Calcium | 102.7mg | 26% | |
* 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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