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Asparagus & Cheese Souffle^
Ingredients:
Cooking Light 9/94
Carolyn Shaw 6-95
2 cWater
3/4 cChopped fresh asparagus
1 cSkim milk
1 tb Cornstarch
2Egg yolks, lightly beaten
1/4 c(1oz) shredded reduced fat
Sharp cheddar cheese
1/4 ts Salt
1/4 ts Dried whole dillweed
1/8 ts Ground black pepper
4Egg whites
Vegetable cooking spray
Method:
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 1/4 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 1/4 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 (3/4 cup) servings.
Per serving: 72 calories, 6.6 g protein, 2.9 g fat (36%), 4.7 g
carbohydrate, .3 g fiber, 77 mg cholesterol, .4 mg iron, 194 mg
sodium, 107 mg calcium.
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