Cheddar Omelet Souffle Recipe
1 cup chopped onion
1 cup chopped red bell pepper
1/2 teaspoon unsalted butter or margarine
3 cups 1% milk
2/3 cup yellow cornmeal
4 ounces reduced fat, extra-sharp cheddar cheese, shredded
2 tablespoons chopped cilantro
2 large egg yolks
¼ teaspoon ground black pepper
1 teaspoon salt
7 large egg whites
¼ teaspoon cream of tartar
Preheat oven to 375 degrees. Melt butter in a small saucepan. Add onion and bell pepper and cook over medium heat until softened. Add milk and bring to a boil. Reduce to medium heat. Stirring constantly, slowly add cornmeal and cook until thickened, about 5 minutes. Add cheese, cilantro, yolks, salt and pepper and mix well.
Combine egg whites and cream of tartar and beat with an electric mixer on medium speed until they just begin to form stiff peaks. Fold ¼ of the whites into the cornmeal mixture to lighten the mixture. Add the cornmeal mixture to the remaining whites and gently fold until mixed.
Spoon mixture into a 3-quart casserole, generously sprayed with nonstick cooking spray. Smooth top of mixture evenly to corners. Bake in the middle of the oven about 30-35 minutes or until puffed and browned. Serve immediately.
Makes 8 Servings
Serving Size: 10-12 ounces
Nutrients per serving:
Calories: 150
Total fat: 4 grams
Saturated fat: 2 grams
Cholesterol: 60 mg
Sodium: 184 mg
Carbohydrate: 17 grams
Protein: 12 grams
Dietary fiber: 2 grams
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