Asparagus & cheese souffle^

6 servings

Ingredients

Quantity Ingredient
Cooking Light 9/94
Carolyn Shaw 6-95
2 cups Water
¾ cup Chopped fresh asparagus
1 cup Skim milk
1 tablespoon Cornstarch
2 Egg yolks, lightly beaten
¼ cup (1oz) shredded reduced fat
Sharp cheddar cheese
¼ teaspoon Salt
¼ teaspoon Dried whole dillweed
⅛ teaspoon Ground black pepper
4 Egg whites
Vegetable cooking spray

Directions

Bring water to a boil in a small saucepan; add asparagus. Cook 3 minutes; drain and set aside.

Combine milk and cornstarch in a saucepan and stir well. Bring to a boil over medium heat and cook 2 minutes, stirring constantly.

Gradually stir about ¼ of the hot milk into the egg yolks; add to remaining hot mixture, stirring constantly. Cook 1 minute or until thickened, stirring constantly. Add cheese, salt, dillweed and pepper, stirring until cheese melts. Pour mixture into a bowl; stir in asparagus.

Beat egg whites (at room temperature) on high speed until stiff peaks form. Stir ¼ into asparagus mixture; fold remaining egg whites into the asparagus mixture.

Spoon into a 2-qt. souffle dish coated with cooking spray. Place on middle rack of a 400F. oven; immediately reduce temperature to 375F.

and bake 40 minutes. Serve immediately. 6 (¾ cup) servings.

Per serving: 72 calories, 6⅗ g protein, 2.9 g fat (36%), 4.7 g carbohydrate, .3 g fiber, 77 mg cholesterol, ⅖ mg iron, 194 mg sodium, 107 mg calcium.

Submitted By CAROLYN SHAW On 07-26-95

Related recipes