Cheddar, Onion, and Red Bell Pepper Souffléd Omelet

Ingredients

• 0.3 teaspoon pepper black freshly ground
• 4 oz cheddar cheese 2% extra-sharp grated reduced-fat (made from milk)
• 0.3 teaspoon cream of tartar 
• 7 large egg whites 
• 2 large egg yolk 
• 2 tablespoons parsley fresh chopped
• 3 cups milk 1%
• 1 cup onion chopped
• 1 cup bell pepper red chopped
• 1 teaspoon salt 
• 0.5 teaspoon butter unsalted
• 0.5 cup cornmeal yellow

Equipment

• bowl
• sauce pan
• oven
• whisk
• hand mixer

Directions

1. Preheat oven to 375°F.
2. Cook onion and bell pepper in butter in a 2-quart heavy saucepan over moderate heat, stirring frequently, until softened.
3. Add milk and bring to a boil.
4. Add cornmeal in a slow stream, whisking, and cook over low heat, stirring constantly, until thickened, about 5 minutes.
5. Remove from heat and cool 5 minutes.
6. Whisk in cheese, parsley, yolks, pepper, and 1/2 teaspoon of salt.
7. Beat whites with cream of tartar and remaining 1/2 teaspoon salt in a large bowl with an electric mixer on medium speed until they just hold stiff peaks. Fold one fourth of whites into cornmeal mixture to lighten, then fold cornmeal mixture gently but thoroughly into remaining whites. Spoon mixture into a greased 3-quart casserole and smooth top.
8. Bake in middle of oven until puffed and golden brown, 30 to 35 minutes.
9. Serve immediately.
10. Each serving has about 170 calories and 6 grams fat
11. Gourmet