1 c. white cornmeal
1 tsp. baking powder
1/2 tsp. garlic powder
1 tsp. salt (optional)
1 c. skim milk
1/4 c. nonfat sour cream or yogurt
1 tbsp. grated Parmesan cheese
1 tsp. onion powder
1/2 tsp. mixed herbs
1/4 c. fat-free egg substitute or 2 egg whites
1 c. cold cooked rice
1 tbsp. butter, melted

In a small bowl, mix the cornmeal, Parmesan cheese, baking powder, onion powder, garlic powder, herbs and salt.

In a large bowl, whisk the egg substitutes or whites until frothy. Whisk in the milk, and sour cream or yogurt. Stir in the dry ingredients. Place the rice in a small bowl. Drizzle with butter. Mix and mash the rice with a fork or potato masher. Add to the cornmeal mixture and stir to combine.

Coat an 8-inch baking dish with no-stick spray. Add the batter. Bake at 400 degrees for 30 minutes.