Diabetes Forecast

Cheese and Spinach Puff

Per Serving

Cheese and Spinach Puff

Makes: 8
Serving Size: 1 cup
Calories 155
Fat 4.5 g
Saturated Fat 2.4 g
Trans Fat 0 g
Carbohydrate 18 g
Fiber 2 g
Sugars 6 g
Cholesterol 60 mg
Sodium 350 mg
Protein 12 g
Choices: Starch 0.5, Fat-free milk 0.5, Lean meat 1, Fat 0.5
  • Makes: 8
  • Serving Size: 1 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 45 minutes


Cooking spray
3 cups 1% milk
1/2 cup diced onions
3/4 cup yellow cornmeal
2 large egg yolks
1 package (10 oz.) frozen chopped spinach, thawed, drained, and patted dry
3/4 cup extra-sharp, reduced-fat Cheddar cheese, finely shredded, not packed
1/2 tsp. salt
Fresh-ground black pepper
7 large egg white


  1. Preheat the oven to 375°F. Coat a 9- x 13-inch baking pan with cooking spray.
  2. In a large saucepot, bring the milk and onions to a simmer over medium heat. Add the cornmeal, whisking constantly, until the mixture has thickened. Remove from the heat. Add in the egg yolks, spinach, cheese, salt, and pepper.
  3. Beat the egg whites with an electric mixer until soft peaks form. Slowly add the whites to the egg yolk, spinach, and cornmeal mixture, folding gently.
  4. Pour the mixture into the pan, and bake for 30 to 35 minutes until golden brown and puffed. (This will puff up but deflate quickly.) Serve immediately.

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