Carrot and onion puff

 
                           CARROT AND ONION PUFF
 
 Recipe By     : 
 Serving Size  : 4    Preparation Time :0:00
 Categories    : Low-cal                          Vegetables
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1       c            Chopped Onion
    2       tb           Water
      1/2   c            Oat bran
      1/2   ts           Salt
      1/8   ts           Pepper
                         Clove garlic, minced
    1       c            Shredded carrots
    1 1/2   c            Skim milk
    2       tb           Snipped fresh Parsley
      1/8   ts           Ground Nutmeg
    1       c            Shredded Cheddar cheese  *
    4       x            Egg Whites
 
   * or Monterey Jack cheese
   
    In a large saucepan combine onion, carrots, garlic, and water. Bring to
   boiling, reduce heat. Cover and simmer about 10 minutes or till vegetables
   are tender, stirring occasionally. Do not drain.
    Stir in milk, oat bran, parsley, salt, nutmeg, and pepper. Bring to
   boiling over medium-hi heat, stirring constantly. Cook and stir for 2
   minutes. Remove from heat. Stir in cheese till melted. Cool slightly.
    In a large mixer bowl beat egg whites till stiff peaks form (tips stand
   straight). Fold in vegetable mixture.
    Pour into an ungreased 1 1/2 qt souffle dish. Bake in a 325 deg F oven
   about 50 minutes or till top is brown and a knife inserted near the center
   comes out clean. Serve immediately.
   ********************************************************** Per serving: 218
   calories, 17 g protein, 19 g carbohydrates, 10 g fat, 31 mg cholesterol,
   551 mg sodium, 460 mg potassium.
  
 
 
                    - - - - - - - - - - - - - - - - - -