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
319
16% daily value
4 servings
                                       
                                           
     

Fat

16% 11

Saturated

22% 4

Trans

- 0

Monounsaturated

- 3

Polyunsaturated

- 1

Carbs

13% 38

Carbs (net)

- 35

Fiber

13% 3

Sugars

- 6

Sugars, added

- 0

Protein

35% 17

Cholesterol

34% 101

Sodium

17% 397

Calcium

22% 217

Magnesium

11% 45

Potassium

17% 586

Iron

8% 1

Zinc

13% 2

Phosphorus

41% 288

Vitamin A

16% 143

Vitamin C

4% 2

Thiamin (B1)

22% 0

Riboflavin (B2)

25% 0

Niacin (B3)

18% 4

Vitamin B6

13% 0

Folate equivalent (total)

12% 47

Folate (food)

- 64

Folic acid

- 13

Vitamin B12

11% 1

Vitamin D

0% 1

Vitamin E

3% 1

Vitamin K

23% 18
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