Yield: 6 servings
| Measure | Ingredient |
|---|---|
| \N \N | Cooking Light 9/94 |
| \N \N | Carolyn Shaw 6-95 |
| 2 cups | Water |
| ¾ cup | Chopped fresh asparagus |
| 1 cup | Skim milk |
| 1 tablespoon | Cornstarch |
| 2 \N | Egg yolks, lightly beaten |
| ¼ cup | (1oz) shredded reduced fat |
| \N \N | Sharp cheddar cheese |
| ¼ teaspoon | Salt |
| ¼ teaspoon | Dried whole dillweed |
| ⅛ teaspoon | Ground black pepper |
| 4 \N | Egg whites |
| \N \N | Vegetable cooking spray |
Bring water to a boil in a small saucepan; add asparagus. Cook 3 minutes; drain and set aside.
Combine milk and cornstarch in a saucepan and stir well. Bring to a boil over medium heat and cook 2 minutes, stirring constantly.
Gradually stir about ¼ of the hot milk into the egg yolks; add to remaining hot mixture, stirring constantly. Cook 1 minute or until thickened, stirring constantly. Add cheese, salt, dillweed and pepper, stirring until cheese melts. Pour mixture into a bowl; stir in asparagus.
Beat egg whites (at room temperature) on high speed until stiff peaks form. Stir ¼ into asparagus mixture; fold remaining egg whites into the asparagus mixture.
Spoon into a 2-qt. souffle dish coated with cooking spray. Place on middle rack of a 400F. oven; immediately reduce temperature to 375F.
and bake 40 minutes. Serve immediately. 6 (¾ cup) servings.
Per serving: 72 calories, 6⅗ g protein, 2.9 g fat (36%), 4.7 g carbohydrate, .3 g fiber, 77 mg cholesterol, ⅖ mg iron, 194 mg sodium, 107 mg calcium.
Submitted By CAROLYN SHAW On 07-26-95