Asparagus Souffle Recipe

Serves: 8
Prep: 15 min, Cook: 25 min

Ingredients

  • 2 1/2 lb fresh asparagus, trimmed and cut - into 1 inch pieces
  • 2 eggs, beaten
  • 1 cup lowfat swiss cheese, grated
  • 1 cup cooked lowfat turkey bacon, diced
  • 2 tsp canola oil
  • 2 tbsp parmesan cheese
  • 1 tbsp cornstarch, or arrowroot powder
  • 1/4 cup chicken stock, low fat, low sodium
  • 2 egg whites, beaten until stiff

Preparation:

  1. Preheat oven to 350F.
  2. Steam the asparagus in a metal steamer over boiling
    water for 5-6 minutes. Drain.
  3. Combine the asparagus with the eggs, Swiss
    cheese, turkey bacon, oil, and Parmesan cheese.
  4. Combine the cornstarch or
    arrowroot powder with the chicken broth and stir until smooth. Add to the
    asparagus mixture.
  5. Fold in the beaten egg whites until they disappear.
  6. Pour
    the mixture into a greased souffle dish and bake for 25-30 minutes until
    puffed and firm.

*NOTE: Because this recipe is for a
particular size pan, it adjusts the number of servings only in multiples of
8.

Per serving:

calories 187, fat 7.4g, 35% calories from fat, cholesterol
102mg, protein 20.3g, carbohydrates 11.3g, fiber 3.2g, sodium 384mg
Exchanges: 1 Vegetable, 2 Lean Meat, 1/2 Fat

Source: wwebmaster@MealsForYou.com Copyright ? 1996-1998 Meals For You. MC Formatted & MC Busted by Barb at Possum Kingdom

Recipe reviewed by Dietitian Kimberly A. Tessmer, RD LD

In the event that you find that this Asparagus Souffle recipe is not appropriate for diabetics, please contact us and and we will review your suggestions.

Asparagus

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