Vermont-Cheddar Spoon Bread

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Cooking spray

1/2 cup plus 2 teaspoons cornmeal, divided

1 1/2 cups fat-free milk

1/4 teaspoon salt

1/8 teaspoon black pepper

1 large egg yolk, lightly beaten

2 large egg whites

1/2 cup (2 ounces) shredded Vermont sharp cheddar cheese

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