Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 cups milk
- 1 cup white or yellow corn meal
- ¼ teaspoon black pepper
- ⅛–1 teaspoon red pepper flakes , to taste
- 1 cup minced scallions
- 1 teaspoon salt
- 4 eggs , separated
- ⅓ cup grated cheese , mild or sharp to taste (if used, reduce salt)
Directions
Preheat oven to 400°F (205°C).
Thickly coat 8 x 8 inch (20 x 20 cm) baking pan with cooking spray .
Beat egg whites until stiff, then set aside.
Heat milk in medium saucepan over medium heat until just barely bubbling at the edges.
Reduce heat and whisk while slowly adding cornmeal.
Whisk constantly over low heat for 5 minutes.
Take off heat and stir in black pepper, red pepper flakes, salt, and scallions.
Stir in egg yolks and cheese.
Fold in whipped egg whites.
Pour into pan.
Bake about 30 minutes, or until a toothpick inserted into center comes out clean.