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Ингредиенты
- 1/4 c. imitation margarine
- 1/2 c. minced yellow onion
- 1/4 c. all-purpose flour
- 1/2 tsp salt
- 1/4 tsp cayenne pepper
- 1 c. 2% lowfat milk
- 1 c. shredded Swiss cheese, (4 ounces)
- 1 c. Egg Beaters(r) 99% egg substitute
- 1 c. fresh asparagus, coarsely minced ( may be frzn, thawed and liquid removed)
- 3 lrg egg whites
Инструкции
- Preheat oven to 325. Spray a 1 1/2-qt souffle' dish with nonstick cooking spray. In a large saucepan, heat the butter over med. heat, add in the onion and saute/fry' for 5 minutes. or possibly till soft. Stir in the flour, salt, pepper, and cook for 2 minutes. or possibly till bubbly. Add in the lowfat milk and cook, stirring constantly for 5 minutes.
- or possibly till the sauce thickens. Add in the cheese and stir till melted. In a small bowl, whisk the egg substitute. whisk in a little of the warm cheese sauce, then return this egg mix to the saucepan and whisk till well blended.
- Remove from heat and mix in the asparagus. In a med. size bowl, using an electric mixer set on high, beat the egg whites till stiff peaks form. Fold the warm cheese sauce into the whites, then spoon into the souffle' dish. Place the souffle' on a baking sheet and bake for 50 min or possibly till golden and puffy.
- Makes 8 servings
- JENN'S LOWER FAT
- NOTE: Use lowfat swiss cheese instead of regular, use skim lowfat milk instead of 2%, and use whole wheat flour instead of all purpose.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 117g | |
| Recipe makes 8 servings | |
| Calories 167 | |
| Calories from Fat 96 | 57% |
| Total Fat 10.9g | 14% |
| Saturated Fat 3.89g | 16% |
| Trans Fat 1.06g | |
| Cholesterol 14mg | 5% |
| Sodium 328mg | 14% |
| Potassium 218mg | 6% |
| Total Carbs 6.79g | 2% |
| Dietary Fiber 0.5g | 2% |
| Sugars 2.62g | 2% |
| Protein 10.49g | 17% |
