The Deen Bros. Lighter Creamed Corn Spoon Bread

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The Deen Bros. Lighter Creamed Corn Spoon Bread

By Jamie and Bobby Deen

182 Fewer Calories
19g Less Fat

Ingredients:
1 cup fat-free milk
1 cup water
1/2 teaspoon salt
1/2 cup yellow cornmeal
1 (14.75-ounce) can creamed corn
1/2 cup shredded reduced-fat Cheddar cheese
1 red bell pepper, finely chopped
4 scallions, finely chopped
2 large eggs, separated

Directions:
Bring the milk, water, and salt to a boil in a large saucepan over medium-high heat. Whisk in the cornmeal in a slow steady stream. Reduce the heat and cook, stirring with a wooden spoon, until the mixture is thickened and smooth, 4 – 5 minutes. Remove the saucepan from the heat. Stir in the creamed corn, cheese, bell pepper, and scallions. Scrape the mixture into a large bowl and let cool 10 minutes.

Meanwhile, preheat the oven to 375°F. Spray a shallow 2-quart casserole dish with cooking spray.

With an electric mixer on medium speed, beat the egg whites in a medium bowl until stiff peaks form, about 3 minutes. With a rubber spatula, stir the egg yolks into the cornmeal mixture. Spoon one-fourth of the beaten egg whites into the cornmeal mixture to lighten. With a rubber spatula, gently fold in the remaining whites just until the whites are no longer visible.

Scrape the cornmeal mixture into the prepared dish. Bake until the spoon bread is puffed and golden, 40 – 45 minutes. 

Per Serving (3/4 cup): 163 Cal; 9 g Protein; 3 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 26 g Carb; 2 g Fiber; 3 g Sugar; 123 mg Calcium; 1 mg Iron; 515 mg Sodium; 85 mg Cholesterol

Servings: 6
Prep Time:  15 min
Cook Time: 50 min
Difficulty: Easy

Original recipe courtesy Paula Deen: Corn Spoon Bread
Lightened Up recipe courtesy of the Deen Brothers and the Paula Deen Test Kitchen

* Original picture shown.

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Leave a Comment

Reader Comments:

54321

Loved the spoon bread. perfect just like his mama's!!!!

By Burnell Partridge on March 16, 2013

54321

I am diabetic and overweight so it is important for me to get this weight off. I get discouraged very easily. I read where you lost a lot of weight and was wondering how you did it.

By creature57 on February 05, 2013

54321

FAT REDUCTION IS IMPORTANT, BUT SALT AND SUGAR MORE SO IN YOUR RECEIPES. SOME OF US HAVE HEART CONDITIONS AND TOO MUCH SALT IS VERY DEADLY, tHOSE OF U WITH DIABETICS NEED TO WATCH THAT SALT INTAKE, MOST aFIB HEART CONDITIONS ARE NOT HEREIDITARY BUT DUE TO H/BLOOD PREESURE AND SALT INTAKE. sO BE WISE. u THINK U ARE SAFE NOW, i THOUGHT i WAS DOING GREAT, BUT MORE THAN A TSP. OF SALT AT ALL IS FAR TOO MUCH. CHECK YOUR LABELS. i FIND USING FRESH OR FROZEN VEGGIES THE BEST. AND YOUR HOMEMADE SOUPS, BE CAREFUL, BUT I AGREE PAULA CANNED ONES ARE JUST LOADED WITH SODIUM( that is salt, pure salt.) Rosie in Ct.

By R.Herdman on January 19, 2013

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