2 cups fresh corn kernels
2 egg whites
1/2 cup low-fat buttermilk
1 tbsp. seeded and finely chopped jalapeno pepper
1 oz. grated white cheddar cheese
salt and freshly ground pepper

Preheat the oven to 350 degrees. Lightly wipe four 6-inch ramekins with vegetable oil. In a blender, puree' 1 cup of corn kernels, the egg whites, and the buttermilk until smooth. Transfer to a medium mixing bowl. Add the remaining corn, jalapeno pepper, and cheese. Season with salt and pepper to taste. Pour the mixture into the ramekins and bake for 30 minutes or until the centers are set. Serve warm.
 

114 calories, 7 mg. cholesterol, 3 g. fat, 16 g. carbohydrates, 7 g. protein per serving Makes 6 Servings

Source: http://www.nancys-kitchen.com