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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.
Serves 8
Ingredients
2 cups plain soy milk (soya milk)
2 cups chicken stock, vegetable stock or broth
3 tablespoons olive oil
1 tablespoon dark honey
1 cup cornmeal, preferably stone-ground
1 1/4 cups fresh corn kernels (cut from 2 or 3 ears corn)
1 tablespoon minced shallot
1 tablespoon chopped fresh thyme
1 teaspoon baking powder
1/2 teaspoon salt
4 egg whites
1 tablespoon grated Parmesan cheese
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 |
