Carrot And Onion Puff Recipe

* or Monterey Jack cheese

Step 1

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.

Step 2

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.

Step 3

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.

Things You'll Need

  • 1c Chopped Onion
  • 2tb Water
  • 1/2c Oat bran
  • 1/2ts Salt
  • 1/8ts Pepper
  • Clove garlic, minced
  • 1c Shredded carrots
  • 1 1/2c Skim milk
  • 2tb Snipped fresh Parsley
  • 1/8ts Ground Nutmeg
  • 1c Shredded Cheddar cheese *
  • 4 Egg Whites

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