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Ингредиенты
- 1 bn Broccoli
- 1 1/2 c. Lowfat milk
- 1/2 c. Yellow cornmeal
- 2 x Large eggs, separated
- 2 tsp Baking pwdr
- 1 tsp Salt
- 1 Tbsp. Sugar Parmesan Sauce
Инструкции
- Trim broccoli into 2 inch long pcs. Cook till tender crisp. Reserve 1/2 c. liquid. Gradually stir lowfat milk into cornmeal and cook over medium heat for 5 min till thickened. Cold slightly. Beat yolks and add in cornmeal, baking pwdr, salt and sugar; mix well.
- Beat whites stiff but not dry. Fold into cornmeal mix. Arrange broccoli in a well greased deep 2 qt souffle dish. Spoon batter over smoothing to edges. Bake at 375 degrees for 45-50 min (till brown). Serve with sauce.
- PARMESAN SAUCE: 2 tbsp. margarine 1 tbsp. cornstarch 1 c. lowfat milk 1 c. grated Parmesan cheese 1/2 c. reserved broccoli liquid 1/2 teaspoon salt 1/8 teaspoon white pepper 1/4 teaspoon nutmeg
- Heat margarine. Stir in cornstarch to create smooth paste. Gradually stir in lowfat milk and cook over low heat till thickened and comes to boil. Cook and stir for 3 min. Add in cheese a little at a time stirring till melted.
- Stir in broccoli liquid and rest of ingredients. Heat and serve hot over spoon bread.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 4 servings | |
| Calories 179 | |
| Calories from Fat 36 | 20% |
| Total Fat 4.04g | 5% |
| Saturated Fat 1.42g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 109mg | 36% |
| Sodium 1317mg | 55% |
| Potassium 494mg | 14% |
| Total Carbs 26.64g | 7% |
| Dietary Fiber 3.2g | 11% |
| Sugars 6.85g | 5% |
| Protein 10.24g | 16% |
