12 Ingredients
  • Vegetable cooking spray
  • 2 teaspoons dry breadcrumbs
  • 1 1/2 cups fresh corn kernels (about 2 large ears)
  • 1/3 cup thinly sliced green onions
  • 2/3 cup diced Maple-Glazed Ham (about 3 ounces)
  • 1/4 cup all-purpose flour
  • 3/4 cup skim milk
  • 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
  • 1/4 teaspoon ground red pepper
  • 2 egg yolks
  • 4 egg whites
  • 1/2 teaspoon cream of tartar
Nutrition
212
11% daily value
6 servings
                                       
                                           
     

Fat

11% 7

Saturated

15% 3

Trans

- 0

Monounsaturated

- 2

Polyunsaturated

- 1

Carbs

8% 25

Carbs (net)

- 23

Fiber

8% 2

Sugars

- 4

Sugars, added

- 0

Protein

23% 12

Cholesterol

22% 67

Sodium

11% 265

Calcium

14% 144

Magnesium

7% 30

Potassium

8% 391

Iron

5% 1

Zinc

12% 1

Phosphorus

27% 192

Vitamin A

11% 95

Vitamin C

2% 2

Thiamin (B1)

18% 0

Riboflavin (B2)

22% 0

Niacin (B3)

15% 2

Vitamin B6

13% 0

Folate equivalent (total)

8% 31

Folate (food)

- 43

Folic acid

- 9

Vitamin B12

18% 0

Vitamin D

5% 1

Vitamin E

2% 0

Vitamin K

10% 12
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