For 32 cents per serving, this recipe covers 5% of your daily requirements of vitamins and minerals. This recipe makes 8 servings with 129 calories, 6g of protein, and 5g of fat each. It is a good option if you're following a gluten free and vegetarian diet. If you have baking powder, egg yolks, stone-ground cornmeal, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes roughly 45 minutes.
Combine first 4 ingredients in a large saucepan; stir in milk and hot sauce. Cook over medium heat until thick (about 15 minutes), stirring constantly.
Place egg yolks in a medium bowl. Spoon 1/2 cup hot cornmeal mixture into egg yolks. Stir egg yolk mixture into remaining cornmeal mixture.
Add butter, stirring until butter melts.
Place baking powder and egg whites in a medium bowl; beat with a mixer at high speed until stiff peaks form. Fold one-fourth of egg white mixture into cornmeal mixture. Fold remaining egg white mixture into cornmeal mixture. Gently spoon mixture into an 11 x 7-inch baking dish coated with cooking spray.
Bake at 350 for 40 minutes or until lightly browned and puffy.