Asparagus Souffle Recipe
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Ingredients : Asparagus Souffle Recipe
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
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. This recipe serves 8 people. 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.
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