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Ингредиенты
- 1/4 lb Large flat noodles Safflower oil -- for coating Pan
- 2 tsp Unsalted butter
- 1/4 c. Chopped green onion
- 1/4 c. Chopped red bell pepper
- 1/2 c. Thinly sliced mushrooms
- 2 tsp Whole wheat pastry flour
- 1/2 tsp Herbal salt substitute
- 1/2 c. Nonfat lowfat milk
- 1/4 c. Nonfat yogurt
- 1 dsh Fresh grnd black pepper
- 2 x Egg whites
- 2 whl Large eggs
- 1/4 c. Finely minced parsley
Инструкции
- 1. In a large pot over high heat, bring to a boil 2 qts of water. Cook noodles till barely tender (about 5 min). Drain and refresh under cool water, then set aside.
- 2. Preheat oven to 350 degrees F. Lightly oil an 8-inch ring mold or possibly an 8-inch-square baking pan.
- 3. In a large skillet over medium-high heat, heat butter and saute/fry green onion, bell pepper, and mushrooms for 5 min. Add in flour and salt substitute and cook, stirring, for 2 min. Pour in lowfat milk and cook, stirring frequently, till thick (about 8 min). Stir in yogurt and pepper and remove from heat.
- 4. Separate Large eggs. In a small bowl combine all egg whites and beat till stiff. In a separate bowl beat egg yolks till foamy, then add in to sauteed vegetables. Add in liquid removed noodles and mix in egg whites, then parsley. Pour mix into prepared pan.
- 5. Bake till set (about 30 min). Unmold and serve warm.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 66g | |
| Recipe makes 6 servings | |
| Calories 55 | |
| Calories from Fat 27 | 49% |
| Total Fat 3.02g | 4% |
| Saturated Fat 1.35g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 73mg | 24% |
| Sodium 42mg | 2% |
| Potassium 137mg | 4% |
| Total Carbs 3.48g | 1% |
| Dietary Fiber 0.5g | 2% |
| Sugars 2.37g | 2% |
| Protein 3.84g | 6% |
