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-> [Carrot, Low-calorie, Onions, Vegetables] -> [Carrot and onion puff Recipe] |
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Carrot and onion puff
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| Artist: |
_ |
| Categories: |
Carrot, Low-calorie, Onions, Vegetables |
| Yield: |
4 |
| Rating: |
0 |
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Ingredients:
| 1
| cup | Chopped Onion | | 2
| tbsp | Water | | 1/2
| cup | Oat bran | | 1/2
| tsp | Salt | | 1/8
| tsp | Pepper | | | Clove garlic, minced | | 1
| cup | Shredded carrots | | 1 1/2
| cup | Skim milk | | 2
| tbsp | Snipped fresh Parsley | | 1/8
| tsp | Ground Nutmeg | | 1
| cup | Shredded Cheddar cheese * | | 4
| x | Egg Whites |
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Procedures:
| 1 | * or monterey jack cheese in a large saucepan combine onion, carrots, garlic, and water. | | 2 | Bring to boiling, reduce heat. | | 3 | Cover and simmer about 10 minutes or till vegetables are tender, stirring occasionally. | | 4 | Do not drain. | | 5 | Stir in milk, oat bran, parsley, salt, nutmeg, and pepper. | | 6 | Bring to boiling over medium-hi heat, stirring constantly. | | 7 | Cook and stir for 2 minutes. | | 8 | Remove from heat. | | 9 | Stir in cheese till melted. | | 10 | Cool slightly. | | 11 | In a large mixer bowl beat egg whites till stiff peaks form (tips stand straight). | | 12 | Fold in vegetable mixture. | | 13 | Pour into an ungreased 1 ?qt souffle dish. | | 14 | Bake in a 325 deg f oven about 50 minutes or till top is brown and a knife inserted near the center comes out clean. | | 15 | Serve immediately. | | 16 | ** per serving: 218 calories, 17 g protein, 19 g carbohydrates, 10 g fat, 31 mg cholesterol, 551 mg sodium, 460 mg potassium |
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