Asparagus Souffle |
Course : Asparagus
Serves: 4 |
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Ingredients:
2 1/2 pounds fresh asparagus -- trimmed and cut -- into 1 inch pieces |
2 large eggs -- beaten |
1 cup lowfat Swiss cheese -- grated |
1 cup cooked lowfat turkey bacon -- diced |
2 teaspoons canola oil |
2 tablespoons Parmesan cheese |
1 tablespoon cornstarch -- or arrowroot powder |
1/4 cup chicken stock -- low fat, low sodium |
2 large egg whites -- beaten until stiff |
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Preparation / Directions:
Preheat oven to 350øF. Steam the asparagus in a metal steamer over boiling water for 5-6 minutes. Drain. Combine the asparagus with the eggs, Swiss cheese, turkey bacon, oil, and Parmesan cheese. Combine the cornstarch or arrowroot powder with the chicken broth and stir until smooth. Add to the asparagus mixture. Fold in the beaten egg whites until they disappear. Pour the mixture into a greased souffl‚ dish and bake for 25-30 minutes until puffed and firm.
NOTES : Prep: 15 min, Cook: 25 min.
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Nutritional Information:
calories 187, fat 7.4g, 35% calories from fat, cholesterol 102mg, protein 20.3g, carbohydrates 11.3g, fiber 3.2g, sodium 384mg. |
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