Baked Southern Grits Recipe

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Karen Mau of Jacksboro, Tennessee turns a southern favorite into a tasty low-fat dish. Jalepeno peppers add a welcome kick while reduced-fat cheese creates a rich texture.

This recipe is:

Healthy

Diabetic Friendly

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Baked Southern Grits Recipe

Prep: 20 min. Bake: 30 min.

Yield: 8 Servings

20 30 50

Ingredients

4 cups water
1 cup quick-cooking grits
4 egg whites
2 eggs
1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
1/2 cup fat-free milk
1 to 2 jalapeno peppers, seeded and chopped
1/2 teaspoon garlic salt
1/4 teaspoon white pepper
4 green onions, chopped, divided

Directions

In a large saucepan, bring water to a boil. Add grits; cook and stir over medium heat for 5 minutes or until thickened. Remove from the heat.
In a small bowl, whisk egg whites and eggs. Stir a small amount of hot grits into eggs; return all to the pan, stirring constantly. Stir in the cheese, milk, jalapenos, garlic salt, pepper and half of the onions.
Transfer to a 2-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until golden brown. Sprinkle with remaining onions. Yield: 8 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts 3/4 cup equals 158 calories, 6 g fat (3 g saturated fat), 68 mg cholesterol, 300 mg sodium, 17 g carbohydrate, 1 g fiber, 11 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1/2 fat.

Originally published as Baked Southern Grits in Light & Tasty February/March 2008, p45