12 Ingredients
  • 2 3/4 cups fat-free milk
  • 2 teaspoons sugar
  • 1 teaspoon dried thyme
  • 1/8 teaspoon ground red pepper
  • 3/4 cup yellow cornmeal
  • 2 large egg yolks, lightly beaten
  • cooking spray
  • 1 cup chopped onion
  • 8 ounces 33%-less-sodium ham, diced
  • 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 4 large egg whites
Nutrition
256
13% daily value
8 servings
                                       
                                            gluten-​free
     

Fat

18% 12

Saturated

24% 5

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 1

Carbs

7% 21

Carbs (net)

- 20

Fiber

5% 1

Sugars

- 6

Sugars, added

- 1

Protein

32% 16

Cholesterol

27% 81

Sodium

23% 541

Calcium

33% 332

Magnesium

7% 30

Potassium

7% 319

Iron

7% 1

Zinc

14% 2

Phosphorus

37% 260

Vitamin A

20% 179

Vitamin C

4% 4

Thiamin (B1)

26% 0

Riboflavin (B2)

31% 0

Niacin (B3)

11% 2

Vitamin B6

16% 0

Folate equivalent (total)

18% 71

Folate (food)

- 26

Folic acid

- 26

Vitamin B12

29% 1

Vitamin D

10% 2

Vitamin E

2% 0

Vitamin K

2% 3
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