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Ингредиенты
- 2 c. water
- 3/4 c. minced fresh asparagus
- 1 c. skim lowfat milk
- 1 Tbsp. cornstarch
- 2 x egg yolks, lightly beaten
- 1 ounce shredded reduced-fat sharp cheddar cheese, (1/4 c.)
- 1/4 tsp salt
- 1/4 tsp dry whole dillweed
- 1/8 tsp coarsely grnd pepper
- 4 x egg whites vegetable cooking spray
Инструкции
- Bring water to a boil in a small saucepan; add in asparagus. Cook 3 min; drain and set aside.
- Combine lowfat milk and cornstarch in a saucepan, and stir well. Bring to a boil over medium heat, and cook 2 min, stirring constantly. Gradually stir about 1/4 of the warm lowfat milk mix into the egg yolks; add in to remaining warm mix, stirring constantly. Cook 1 minute or possibly till thickened, stirring constantly.
- Add in cheese and next 3 ingredients, stirring till cheese melts. Pour mix into a bowl; stir in asparagus.
- Beat egg whites (at room temperature) at high speed of a mixer till stiff peaks form. Stir 1/4 of egg whites into asparagus mix; fold remaining egg whites into asparagus mix.
- Spoon mix into a 2-qt souffle dish coated with cooking spray. Place on middle rack of a 400F oven; immediately reduce temperature to 375and bake 40 min.
- Yield: 6 servings (serving size: 3/4 c.).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 135g | |
| Recipe makes 6 servings | |
| Calories 40 | |
| Calories from Fat 14 | 35% |
| Total Fat 1.61g | 2% |
| Saturated Fat 1.02g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 147mg | 6% |
| Potassium 88mg | 3% |
| Total Carbs 3.7g | 1% |
| Dietary Fiber 0.2g | 1% |
| Sugars 2.27g | 2% |
| Protein 2.76g | 4% |
