Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      cup           water
     1/2  cup           yellow cornmeal
     1/2  cup           grated fresh parmesan cheese
                        --2 ounces
     1/4  cup           grated fresh onion
     1/4  teaspoon      salt
     1/4  teaspoon      dried italian seasoning
   3      large         egg whites -- at room temperature
   1      tablespoon    sugar
                        nonstick cooking spray

Preparation:

1. Preheat oven to 375øF. 2. Combine water and cornmeal in a saucepan; stir well. Bring to a boil, and cook 1minute, stirring frequently. Remove from heat; stir in cheese, onion, salt and seasoning. Set aside. 3. Beat egg whites until foamy. Add sugar, beating until stiff peaks form. Gently stir one-third of egg white mixture into cornmeal mixture; gently fold in remaining egg white mixture. Spoon into a 1 1/2 quart casserole coated with cooking spray. Bake at 375øF for 50 minutes.

Nutritional Information:

CAL151 (24 % from fat); PRO 9.3 g; FAT 4.1 g (SAT 2.4 g); CARB 18.6 g; FIB 1.2 g; CHOL 10 mg; IRON 1 mg; SOD 415 mg; CALC 176 mg.