Preheat the oven to 400 F. Evenly coat an 8 x 8-inch baking pan with no-stick spray.

Heat the oil in a small frying pan over medium-low heat; add the onions and cook, stirring, until golden brown, about 5 minutes. Set aside.

In a large bowl, combine the flour, cornmeal, baking powder and pepper. In a measuring cup, whisk the milk, egg white and cooked onions together. Add to the dry ingredients all at once. Stir just to blend.

Spread in the prepared pan. Bake until the bread's sides begin to pull away from the pan, about 20 minutes. Cool before loosening the sides and turning out from the pan. Divide into 6 squares.

Per serving: 206 calories, 5.5 g. Fat (24% of calories), 3.8 g. Dietary fiber, 5.7 g. Protein, 33.6 g. Carbohydrates, 1 mg. Cholesterol, 202 mg. Sodium.