Recipe: Double-corn spoon bread

Dietitian's tip: Spoon bread is made from cornmeal that is cooked on the stove top before folding in whipped eggs. It's then cooked again, in the oven, like a souffle. In this light version, only the egg whites are used.

 

Ingredients

Directions

Preheat the oven to 375 F. Lightly coat a 3-quart souffle dish with olive oil cooking spray.

In a saucepan over medium heat, combine the soy milk, stock, olive oil and honey. Heat until very hot but not boiling. Reduce the heat to low so the mixture simmers. Add the cornmeal in a stream while whisking constantly. Cook, stirring constantly, until the mixture thickens, about 5 minutes. Transfer to a large bowl. Add the corn kernels, shallot, thyme, baking powder and salt and stir to combine.

In a large, spotlessly clean bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently whisk 1/3 of the whites into the cornmeal mixture to lighten it. Using a rubber spatula, gently fold the remaining egg whites into the batter, mixing just until incorporated.

Pour the batter into the prepared souffle dish and sprinkle with the cheese. Bake until puffed and lightly golden, about 35 minutes. Let stand in the dish for 5 minutes before serving. Serve hot.

Nutritional Analysis

(per serving)

Calories	159	Monounsaturated fat	3 g
Protein	7 g	Cholesterol	1 mg
Carbohydrate	22 g	Sodium	300 mg
Total fat	5 g	Fiber	3 g
Saturated fat	<1g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Carbohydrates	1
Protein and dairy	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Milk and milk products	1/2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Dairy foods (low-fat or fat-free)	1/2
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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