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Ham, Corn, and Cheese Souffle Recipe

Ham, Corn, and Cheese Souffle Recipe

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Ingredients

Count

Nutrition

195

Calories

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Ingredients:

Serving

vegetable cooking spray
2 tsp dry breadcrumbs
1 1/2 cups fresh corn kernels (about 2 large ears )
1/3 cup thinly sliced green onions
2/3 cup diced maple-glazed ham (about 3 oz)
1/4 cup all-purpose flour
3/4 cup skim milk
1/2 cup (2 oz) shredded reduced-fat sharp cheddar cheese
1/4 tsp ground red pepper
2 egg yolks
4 egg whites
1/2 tsp cream of tartar

Directions:

Coat a 1 1/2-quart soufflé dish with cooking spray; sprinkle with breadcrumbs. Set aside.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add corn and green onions; sauté 5 minutes or until tender. Remove from heat, and stir in ham; set aside.
Place the flour in a small saucepan. Gradually add milk, stirring with a wire whisk until blended. Cook over medium heat 3 minutes or until thickened, stirring constantly. Remove from heat; stir in cheese and pepper.
Beat egg yolks in a medium bowl at high speed of a mixer until thick and pale (about 5 minutes). Gradually add hot milk mixture to egg yolks, stirring constantly. Stir in the corn mixture, and set aside.
Beat egg whites (at room temperature) and cream of tartar in a large bowl at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg white mixture into corn mixture. Gently fold in remaining egg white mixture.
Pour mixture into prepared soufflé dish. Bake at 325° for 1 hour or until puffed and golden. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	195.39 Kcal (818 kJ)
Calories from fat	36.65 Kcal
		% Daily Value*
Total Fat	4.07g	6%
Cholesterol	91.66mg	31%
Sodium	291.96mg	12%
Potassium	386.92mg	8%
Total Carbs	25.08g	8%
Sugars	5.29g	21%
Dietary Fiber	1.97g	8%
Protein	14.15g	28%
Vitamin C	1.5mg	2%
Iron	0.6mg	3%
Calcium	128.9mg	13%

Amount Per 100 g
Calories	99.84 Kcal (418 kJ)
Calories from fat	18.73 Kcal
		% Daily Value*
Total Fat	2.08g	6%
Cholesterol	46.84mg	31%
Sodium	149.19mg	12%
Potassium	197.71mg	8%
Total Carbs	12.81g	8%
Sugars	2.7g	21%
Dietary Fiber	1g	8%
Protein	7.23g	28%
Vitamin C	0.8mg	2%
Iron	0.3mg	3%
Calcium	65.8mg	13%

* 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.

Tastes

salty
savory
bitter
sweet

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