Cooking spray
2 teaspoons dry breadcrumbs
1 can corn, drained
⅓ cup thinly sliced green onions
⅔ cup diced smoked ham (about 3 ounces)
¼ cup all-purpose flour
¾ cup fat-free milk
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 tablespoon ground red pepper
2 large egg yolks
4 large egg whites
½ tablespoon cream of tartar

Preheat oven to 325°. Coat a 1½-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 325° for 1 hour or until puffed and golden. Serve immediately.

I cut it in four! Reheats very nicely for lunch!

Nutritional Information

CALORIES 218(31% from fat); FAT 7.4g (sat 2.9g,mono 1.7g,poly 0.9g); IRON 1.2mg; CHOLESTEROL 129mg; CALCIUM 193mg; CARBOHYDRATE 22.4g; SODIUM 378mg; PROTEIN 17g; FIBER 2.1g