Ham And Two-Cheese Spoon Bread

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2 3/4 cups fat-free milk

2 teaspoons sugar

1 teaspoon dried thyme

1/8 teaspoon ground red pepper

3/4 cup yellow cornmeal

2 large egg yolks, lightly beaten

Cooking spray

1 cup chopped onion

8 ounces 33%-less-sodium ham, diced

1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese

4 large egg whites

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