Publisher Photo
Publisher Photo
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.
MAKES:
8 servings
TOTAL TIME:
Prep: 20 min. Bake: 30 min.
MAKES:
8 servings
TOTAL TIME:
Prep: 20 min. Bake: 30 min.

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

Nutritional Facts

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

  • 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
  1. 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.
  2. 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.
  3. 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.
Originally published as Baked Southern Grits in Light & Tasty February/March 2008, p45

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