Pumpkin Spoon Bread

2 tablespoons (28 grams) unsalted butter, plus more for the pan

2 cups (480 milliliters) low-fat milk

¾ cup (110 grams) yellow cornmeal

1 cup (280 grams) canned pumpkin puree

3 tablespoons maple syrup

2 teaspoons chopped fresh thyme leaves

¾ teaspoon kosher salt

½ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg

3 large eggs, separated

Preheat the oven to 375 degrees with the rack in the middle. Lightly coat a 2-quart high-sided baking dish, such as a souffle dish, with butter.

In a medium saucepan over medium-high heat, combine the milk and butter. Bring to a simmer, then reduce the heat to medium and, stirring all the while, gradually whisk in the cornmeal. Simmer, stirring frequently with a whisk, until the mixture thickens, about 2 minutes. Remove from the heat and stir in the pumpkin puree, maple syrup, thyme, salt, cinnamon, ginger and nutmeg. Let the mixture cool for 15 minutes. Whisk the egg yolks into the cornmeal mixture until incorporated.

In a stand mixer, or using a handheld electric mixer, beat the egg whites until soft peaks form, 1 to 2 minutes. Fold the egg whites into the pumpkin mixture until just incorporated, then pour the mixture into the prepared dish. Bake until golden brown on top and set in the middle, 40 to 45 minutes. Let rest for 5 minutes before serving.

Nutrition | Calories: 220; Total Fat: 8 g; Saturated Fat: 5 g; Cholesterol: 125 mg; Sodium: 220 mg; Carbohydrates: 29 g; Dietary Fiber: 2 g; Sugars: 10 g; Protein: 8 g.

Serves 4

(From nutritionist and cookbook author Ellie Krieger, a registered dietitian nutritionist and author who hosts public television's "Ellie's Real Good Food." Her new cookbook, "Whole in One: Complete Healthy Meals in a Single Pot, Sheet Pan or Skillet," was recently released.)