Yield: 6 servings
|\N \N||Cooking Light 9/94|
|\N \N||Carolyn Shaw 6-95|
|¾ cup||Chopped fresh asparagus|
|1 cup||Skim milk|
|2 \N||Egg yolks, lightly beaten|
|¼ cup||(1oz) shredded reduced fat|
|\N \N||Sharp cheddar cheese|
|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