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Carrot And Onion Puff

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CATEGORY CUISINE TAG YIELD
Vegetables, Dairy, Eggs Low-cal, Vegetables 4 Servings

INGREDIENTS

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

INSTRUCTIONS

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.  File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip
Culled from the Better Homes & Gardens "Diet Recipe Card Library".

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 176
Calories From Fat: 84
Total Fat: 9.6g
Cholesterol: 31.5mg
Sodium: 526.8mg
Potassium: 335.2mg
Carbohydrates: 12g
Fiber: 1.6g
Sugar: 7.9g
Protein: 11g


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