Coat a 1-1/2-quart souffle dish with cooking spray; sprinkle with breadcrumbs. Set aside. Heat oil in a large saucepan over medium heat. Add onion and garlic; saute 3 minutes or until tender. Add water and salt; bring to a boil. Gradually add cornmeal, stirring constantly with a wire whisk. Cook 2 minutes, stirring constantly. Remove from heat; stir in milk. Add egg yolks, one at a time, stirring well after each addition. Beat egg whites (at room temperature) at high speed of an electric mixer until stiff peaks form. Stir one-third of egg whites into cornmeal mixture; fold in remaining egg whites. Spoon into souffle dish. Bake at 400 deg for 40 minutes or until puffed and set. Yield: 6 servings (serving size: 1 cup). Per serving: 146 Calories; 4g Fat (23% calories from fat); 6g Protein; 21g Carbohydrate; 71mg Cholesterol; 329mg Sodium Serving Ideas : Serve immediately. Recipe by: Cooking Light, Oct 1993, page 80 Posted to MC-Recipe Digest V1 #435 by email@example.com on Jan 28, 1997.
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|Serving Size: 1 Serving (267g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 123 (50%)|
|Amt Per Serving||% DV|
|Total Fat 13.6g||18 %|
|Saturated Fat 4.5g||23 %|
|Monounsaturated Fat 6.1g|
|Polyunsanturated Fat 2.3g|
|Cholesterol 560.2mg||172 %|
|Sodium 281.3mg||10 %|
|Potassium 357.3mg||9 %|
|Total Carbohydrate 7.5g||2 %|
|Dietary Fiber 0.4g||2 %|
|Sugars, other 7.1g|
|Protein 23.5g||34 %|
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Calories per serving: 246
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