Cheese Grits Souffle

Recipe Ingredients

1		Onion - chopped (small)
1		Bell pepper - chopped (medium)
1 1/2 cups	355ml	Skim milk
1 cup	237ml	Water
1/2 cup	118ml	Grits
1/2 teaspoon	2.5ml	Baking powder
1 tablespoon	15ml	Butter - melted
1/2 teaspoon	2.5ml	Sugar
2		Eggs - separated
1/2 cup	73g / 2.6oz	Low-fat sharp cheddar cheese
1/3 cup	78ml	Unprocessed uncooked wheat bran
1		Hot pepper sauce

Recipe Instructions

Preheat the oven to 375 degrees.

Saute the onion and bell pepper in a nonstick pan until browned. Set aside. In a large saucepan, heat the milk to scalding; add the water and the grits and cook until thick, stirring constantly.

Add the baking powder, butter, and sugar; mix well. Beat the egg yolks and add to grits. Add the cheese and hot pepper sauce. Whip the egg whites until they form soft peaks; fold in.

Pour the souffle into a 1 1/2-quart, nonstick casserole or souffle dish. Bake for 30 minutes. Serve hot.

This recipe yields 6 servings. Serving size: 2/3 cup.

Exchanges Per Serving: 1 1/2 Starch, 1 Saturated Fat.

Nutrition Facts: Calories 173; Calories from Fat 65; Total Fat 7g; Saturated Fat 4g; Cholesterol 87mg; Sodium 162mg; Carbohydrate 20g; Dietary Fiber 2g; Sugars 5g; Protein 9g.

Source:
American Diabetes Association at http://www.diabetes.org

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