Receta Asparagus Swiss Souffle

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Raciónes: 8

Ingredientes

Cost per serving $0.81 view details

Direcciones

  1. Preheat oven to 325. Spray a 1 1/2-qt souffle' dish with nonstick cooking spray. In a large saucepan, heat the butter over med. heat, add in the onion and saute/fry' for 5 minutes. or possibly till soft. Stir in the flour, salt, pepper, and cook for 2 minutes. or possibly till bubbly. Add in the lowfat milk and cook, stirring constantly for 5 minutes.
  2. or possibly till the sauce thickens. Add in the cheese and stir till melted. In a small bowl, whisk the egg substitute. whisk in a little of the warm cheese sauce, then return this egg mix to the saucepan and whisk till well blended.
  3. Remove from heat and mix in the asparagus. In a med. size bowl, using an electric mixer set on high, beat the egg whites till stiff peaks form. Fold the warm cheese sauce into the whites, then spoon into the souffle' dish. Place the souffle' on a baking sheet and bake for 50 min or possibly till golden and puffy.
  4. Makes 8 servings
  5. JENN'S LOWER FAT
  6. NOTE: Use lowfat swiss cheese instead of regular, use skim lowfat milk instead of 2%, and use whole wheat flour instead of all purpose.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 117g
Recipe makes 8 servings
Calories 167  
Calories from Fat 96 57%
Total Fat 10.9g 14%
Saturated Fat 3.89g 16%
Trans Fat 1.06g  
Cholesterol 14mg 5%
Sodium 328mg 14%
Potassium 218mg 6%
Total Carbs 6.79g 2%
Dietary Fiber 0.5g 2%
Sugars 2.62g 2%
Protein 10.49g 17%
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