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Ингредиенты
- Â Â Vegetable cooking spray
- 1/4 c. Chopped shallot
- 4 c. Loosely packed minced spinach leaves
- 14 ounce Artichoke hearts, (1 can) liquid removed and coarsely minced
- 1 Tbsp. Cornstarch
- 1 c. Skim lowfat milk
- 2 x Large eggs, separated
- 1/4 c. Grated fresh Parmesan cheese
- 1/8 tsp Pepper
- 16 ounce Boiled whole oysters, (2 cans) liquid removed and coarsely minced
- 2 x Egg whites
Инструкции
- Coat a nonstick skillet with cooking spray; place over medium heat till warm. Add in shallot, and saute/fry 2 min. Add in spinach; cook 30 seconds or possibly till spinach begins to wilt. Add in artichokes; stir well. Coat 6 (6-oz)
- custard c. or possibly 1 (6-c.) souffle dish with cooking spray; divide mix among dishes. Set aside.
- Place cornstarch in a saucepan. Gradually add in lowfat milk, stirring with a wire whisk till blended. Bring to a boil over medium heat; cook 1 minute or possibly till thickened and bubbly, stirring constantly.
- Lightly beat 2 egg yolks in a bowl with a wire whisk. Gradually stir about one-fourth of warm lowfat milk mix into yolks; add in to remaining warm mix, stirring constantly. Add in cheese, pepper, and oysters; cook an additional 2 min, stirring frequently. Pour into a bowl; set aside.
- Beat 4 egg whites (at room temperature) at high speed of an electric mixer till stiff peaks form. Stir one-fourth of egg whites into oyster mix; fold remaining egg whites into oyster mix. Spoon proportionately into souffle dishes. Place dishes on a baking sheet.
- Bake at 400 deg for 10 min. Reduce temperature to 350 deg; bake 15 min or possibly till puffed and set.
- Yield: 6 servings.
- Serving Ideas : Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 185g | |
| Recipe makes 6 servings | |
| Calories 127 | |
| Calories from Fat 38 | 30% |
| Total Fat 4.22g | 5% |
| Saturated Fat 1.62g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 93mg | 31% |
| Sodium 267mg | 11% |
| Potassium 361mg | 10% |
| Total Carbs 12.43g | 3% |
| Dietary Fiber 2.6g | 9% |
| Sugars 2.57g | 2% |
| Protein 10.32g | 17% |
