Step 1

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with nonstick cooking spray. Heat the butter in a medium nonstick skillet over medium heat. Add the garlic and onions and cook until softened, 4 minutes, and then add the squash and cook until dry. Stir in the corn and set aside to cool slightly.

Step 2

Combine the milk, cornmeal, parsley, nutmeg, cayenne, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl until smooth. Stir in the skillet mixture.

Step 3

Whip the egg whites in a separate bowl to stiff peaks and fold into the corn mixture. Fold in the cornflakes, pour into the prepared baking dish and smooth the top. Bake until lightly browned around the edges and a thin knife inserted into the center comes out clean, 45 to 50 minutes.

Step 4

Calories: 140 Fat: 3 grams Saturated Fat: 1.5 grams Protein: 6 grams Carbohydrates: 26 grams Sugar: 6 grams Fiber: 2 grams Cholesterol: 5 milligrams Sodium: 220 milligrams