100 Healthy Recipes
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Ingredients
- 3/4 cups grits, cooked with water
- 6 fluid ounces evaporated skim milk, canned
- 1 1/2 cups cheddar cheese, low-fat
- 1/4 teaspoons garlic powder
- 1/4 teaspoons black pepper
- 1/8 teaspoons hot pepper sauce
- 6 ounces ham, lean, reduced sodium
- 3/4 cups liquid egg substitute
Preparation:
- Preheat oven to 350°F. Lightly spray an 8X8-inch baking pan/dish with cooking spray.
- Bring 3 cups of water to a boil in a medium saucepan; slowly stir in grits.
- Cover; reduce heat to low. Cook, stirring occasionally, for about 5 minutes.
- Add 4 ounces (1 cup) of the cheese, evaporated milk, garlic powder, pepper and hot pepper sauce to grits; stir until cheese is melted.
- Add ham (diced) and egg substitute; stir well. Pour into prepared baking dish.
- Bake for 50 minutes. Top with remaining 2 ounces (1/2 cup) of cheese.
- Bake for an additional 5 minutes or until cheese is melted and golden brown. Let cool for 10 minutes before serving.
- Serve with fresh fruit topped with slivered almonds, if desired.
- NOTE: Batter may be made the day before; cover and refrigerate. Let stand at room temperature for 30 minutes before baking.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
0.5 |
| Fat |
0.0 |
| Milk |
0.5 |
| Vegetable | 0.0 |
| Fruit | 0.0 |
| Lean Meat |
1.5 |
| Bread/Starch | 1.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
210 |
| Calories from Fat | 40 |
| Total Fat | 4.5g |
| Saturated Fat | 2g |
| Cholesterol | 20mg |
| Sodium | 510mg |
| Total Carbohydrate | 22g |
| Dietary Fiber | 0g |
| Sugars | 5g |
| Protein | 20g |
| Vitamin A | 6% |
| Calcium | 25% |
| Iron | 10% |
| Not a significant source of Vitamin C |
