From here
1/2 cup yellow cornmeal
1 cup all-purpose flour
1 tablespoon sugar
3 egg whites
3/4 cup skim milk
1 tablespoon nonfat sour cream
2 tablespoons onion -- chopped
vegetable cooking spray
In a large bowl, mix the cornmeal, flour, and sugar together. Stir in the egg whites, milk, sour cream, and onion. Lightly coat a medium skillet with nonstick cooking spray.
Preheat the skillet over a low-medium heat. Pour about 3 tbsp of batter into the skillet and cook on low heat for about 6 minutes, or until the tops are bubbly and undersides are golden brown. Turn and cook 6 minutes longer or until turns golden brown.
Per serving: 222 Calories (kcal); 1g Total Fat; (2% calories from fat); 9g Protein;
44g Carbohydrate; 1mg Cholesterol; 69mg Sodium. 4 points.