For the grits:
1-1/2 cups of water
1/4 tsp. of salt (optional)
1/2 cup of stone-ground grits
1/2 cup of grated, low-fat cheddar cheese
1 whole egg
3 whole eggs
2 egg whites
1 tbsp. of grapeseed or canola oil
1. Preheat oven to 375F. To prepare grits, bring the water to a simmer in a small pot over medium-high heat. Add the salt, then slowly stir the grits into the simmering water. Cook covered, stirring often, until the grits are done (about 45 minutes). Stir in the cheddar cheese, then 1 whole egg and mix well.
2. Spray a small casserole dish with nonstick spray coating and transfer the grits to the casserole. Bake grits until golden-brown on top, about 15 minutes.
3. To prepare eggs, combine 3 whole eggs and 2 egg whites in a medium mixing bowl and whisk vigorously until well-blended.
4. Heat the oil in a 10-inch nonstick skillet over high heat. Add the eggs to the skillet and scramble, until cooked to your liking. Serve with baked cheese grits.
Calories per serving: 214. Carbohydrates: 15 grams. Protein: 13 grams. Fiber: <1 gram. Sodium: 333 milligrams.