Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Low-cal Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 c Chopped Onion
2 tb Water
1/2 c Oat bran
1/2 ts Salt
1/8 ts Pepper
Clove garlic, minced
1 c Shredded carrots
1 1/2 c Skim milk
2 tb Snipped fresh Parsley
1/8 ts Ground Nutmeg
1 c Shredded Cheddar cheese *
4 x Egg Whites
* or Monterey Jack cheese
In a large saucepan combine onion, carrots, garlic, and water. Bring to
boiling, reduce heat. Cover and simmer about 10 minutes or till vegetables
are tender, stirring occasionally. Do not drain.
Stir in milk, oat bran, parsley, salt, nutmeg, and pepper. Bring to
boiling over medium-hi heat, stirring constantly. Cook and stir for 2
minutes. Remove from heat. Stir in cheese till melted. Cool slightly.
In a large mixer bowl beat egg whites till stiff peaks form (tips stand
straight). Fold in vegetable mixture.
Pour into an ungreased 1 1/2 qt souffle dish. 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. Serve immediately.
********************************************************** Per serving: 218
calories, 17 g protein, 19 g carbohydrates, 10 g fat, 31 mg cholesterol,
551 mg sodium, 460 mg potassium.
