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Puffy Ham, Corn, and Cheese Casserole Recipe

Puffy Ham, Corn, and Cheese Casserole Recipe

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Ingredients

Count

Nutrition

233

Calories

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Ingredients:

Serving

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 smoked ham (about 3 oz)
1/4 cup all-purpose flour
3/4 cup fat-free milk
1/2 cup (2 oz) shredded reduced-fat sharp cheddar cheese
1/4 tsp ground red pepper
2 large egg yolks
4 large egg whites
1/2 tbsp cream of tartar

Directions:

Preheat oven to 325º. Coat a 1 1/2-quart soufflé dish with cooking spray; sprinkle with breadcrumbs.
Heat a large nonstick skillet coated with cooking spray. Place over medium-high heat. Add corn and green onions; sauté 5 minutes or until tender. Remove from heat, and stir in ham; set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Place 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 with mixer at high speed until thick and pale (about 5 minutes). Gradually add hot milk mixture to egg yolks, stirring constantly. Stir in corn mixture; set aside.
Beat egg whites (at room temperature) and cream of tartar in a large bowl with mixer at high speed 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 325º 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	232.98 Kcal (975 kJ)
Calories from fat	39.11 Kcal
		% Daily Value*
Total Fat	4.35g	7%
Cholesterol	99.49mg	33%
Sodium	325.79mg	14%
Potassium	558.68mg	12%
Total Carbs	33.09g	11%
Sugars	12.03g	48%
Dietary Fiber	1.97g	8%
Protein	15.17g	30%
Vitamin C	1.5mg	2%
Iron	0.7mg	4%
Calcium	77mg	8%

Amount Per 100 g
Calories	130.29 Kcal (545 kJ)
Calories from fat	21.87 Kcal
		% Daily Value*
Total Fat	2.43g	7%
Cholesterol	55.63mg	33%
Sodium	182.19mg	14%
Potassium	312.42mg	12%
Total Carbs	18.5g	11%
Sugars	6.73g	48%
Dietary Fiber	1.1g	8%
Protein	8.48g	30%
Vitamin C	0.8mg	2%
Iron	0.4mg	4%
Calcium	43mg	8%

* 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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