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Name: Ham, Corn, and Cheese Souffle
Prep time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: Vegetable cooking spray; 1 1/2 c Fresh corn kernels, (2 large; 1/3 c Thinly sliced green onions; 1/2 ts Cream of tartar; 2 Egg yolks; 2/3 c Diced Maple-Glazed Ham, (3; 2 ts Dry breadcrumbs; 3/4 c Skim milk; 1/4 c All-purpose flour; 1/4 ts Ground red pepper; 1/2 c Shredded reduced-fat sharp; 4 Egg whites

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INGREDIENTS

Vegetable cooking spray
1 1/2 c Fresh corn kernels, (2 large
1/3 c Thinly sliced green onions
1/2 ts Cream of tartar
2 Egg yolks
2/3 c Diced Maple-Glazed Ham, (3
2 ts Dry breadcrumbs
3/4 c Skim milk
1/4 c All-purpose flour
1/4 ts Ground red pepper
1/2 c Shredded reduced-fat sharp
4 Egg whites

Servings

INSTRUCTIONS

Coat a 1-1/2-quart souffle 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; saute 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 wisk 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 souffle dish. Bake at 325 degrees for 1 hour or until puffed and golden. Serve immediately. Yield: 4 servings (serving size; 1-1/2 cups). Per serving: 288 Calories; 7g Fat (23% calories from fat); 19g Protein; 37g Carbohydrate; 123mg Cholesterol; 491mg Sodium Recipe by: Cooking Light, April 1995, page 130 Posted to MC-Recipe Digest V1 #419 by igor@digex.net on Jan 28, 1997.

NOTES

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Ham, Corn, and Cheese Souffle

Vegetable cooking spray 
1 1/2 c Fresh corn kernels, (2 large 
1/3 c Thinly sliced green onions 
1/2 ts Cream of tartar 
2  Egg yolks 
2/3 c Diced Maple-Glazed Ham, (3 
2 ts Dry breadcrumbs 
3/4 c Skim milk 
1/4 c All-purpose flour 
1/4 ts Ground red pepper 
1/2 c Shredded reduced-fat sharp 
4  Egg whites

Coat a 1-1/2-quart souffle 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; saute 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 wisk 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 souffle dish. Bake at 325 degrees for 1 hour or  until puffed and golden. Serve immediately. Yield: 4 servings (serving  size;    1-1/2    cups).    Per serving: 288 Calories; 7g Fat (23% calories from fat); 19g Protein; 37g  Carbohydrate; 123mg Cholesterol; 491mg Sodium    Recipe by: Cooking Light, April 1995, page 130    Posted to MC-Recipe Digest V1 #419 by igor@digex.net on Jan 28, 1997.

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Nutrition

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Serving Size: 1 Serving (376g)
Recipe Makes: 4 Servings

Calories: 378
Calories from Fat: 170 (45%)

Amt Per Serving		% DV

	Total Fat 18.9g	25 %
	Saturated Fat 6.7g	33 %
	Monounsaturated Fat 8.2g
	Polyunsanturated Fat 2.9g
Cholesterol 841mg		259 %
Sodium 514.6mg		18 %
Potassium 602.1mg		16 %
Total Carbohydrate 15.4g		5 %
	Dietary Fiber 0.5g	2 %
	Sugars, other 14.9g
Protein 36.5g		52 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 378

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