Directions:
- Place egg whites in a large bowl; let stand at room temperature for 30 minutes. Coat a 1-1/2-qt. baking dish with cooking spray and lightly sprinkle with bread crumbs; set aside.
- In a large nonstick skillet coated with cooking spray, cook corn and onions until tender. Remove from the heat; stir in ham and set aside.
- In a small 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 the heat; stir in cheese until melted. Transfer to a large bowl; stir in corn mixture. Stir a small amount of hot mixture into egg yolks; return all to the bowl, stirring constantly. Cool slightly.
- Add cream of tartar to egg whites; beat until stiff peaks form. With a spatula, fold a fourth of the egg whites into the milk mixture until no white streaks remain. Fold in remaining egg whites until combined.
- Transfer to prepared dish. Bake at 325° for 50-55 minutes or until top is puffed and center appears set. Serve immediately. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 549.61 Kcal (2301 kJ) | ||
| Calories from fat | 173.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.27g | 30% | |
|---|---|---|---|
| Cholesterol | 146.25mg | 49% | |
| Sodium | 1296.78mg | 54% | |
| Potassium | 393.7mg | 8% | |
| Total Carbs | 67.58g | 23% | |
| Sugars | 23.09g | 92% | |
| Dietary Fiber | 1.08g | 4% | |
| Protein | 26.98g | 54% | |
| Vitamin C | 2.1mg | 3% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 2.4mg | 13% | |
| Calcium | 236.6mg | 24% | |
| Amount Per 100 g | |||
| Calories | 183.52 Kcal (768 kJ) | ||
| Calories from fat | 57.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.44g | 30% | |
|---|---|---|---|
| Cholesterol | 48.83mg | 49% | |
| Sodium | 433.01mg | 54% | |
| Potassium | 131.46mg | 8% | |
| Total Carbs | 22.57g | 23% | |
| Sugars | 7.71g | 92% | |
| Dietary Fiber | 0.36g | 4% | |
| Protein | 9.01g | 54% | |
| Vitamin C | 0.7mg | 3% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 0.8mg | 13% | |
| Calcium | 79mg | 24% | |
* 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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