Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  onion -- chopped
  1             medium  bell pepper -- chopped
  1 1/2           cups  skim milk
  1                cup  water
     1/2           cup  grits
     1/2      teaspoon  baking powder
  1         tablespoon  butter -- melted
     1/2      teaspoon  sugar
  2                     eggs -- separated
     1/2           cup  low-fat -- sharp cheddar
                        -- cheese
     1/3           cup  unprocessed -- uncooked wheat bran
  1               dash  hot pepper sauce

Preparation:

Preheat the oven to 375 degrees. Saute the onion and bell pepper in a nonstick pan until browned. Set aside. In a large saucepan, heat the milk to scalding; add the water and the grits and cook until thick, stirring constantly. Add the baking powder, butter, and sugar; mix well. Beat the egg yolks and add to grits. Add the cheese and hot pepper sauce. Whip the egg whites until they form soft peaks; fold in. Pour the souffl‚‚ into a 1and1/2-quart, nonstick casserole or souffle dish. Bake for 30 minutes. Serve hot. 6 servings/Serving size: 2/3 cup

Nutritional Information:

122 Calories (kcal); 4g Total Fat; (27% calories from fat); 5g Protein; 17g Carbohydrate; 69mg Cholesterol; 115mg Sodium