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CARROT AND ONION PUFF

Category:    Low-cal, Vegetables
Yield:4 servings
 
      1 c  Chopped Onion                       1 c  Shredded carrots
      2 tb Water                           1 1/2 c  Skim milk
    1/2 c  Oat bran                            2 tb Snipped fresh Parsley
    1/2 ts Salt                              1/8 ts Ground Nutmeg
    1/8 ts Pepper                              1 c  Shredded Cheddar cheese  *
           Clove garlic, minced                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.
 

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