CATEGORY | CUISINE | TAG | YIELD | |
---|---|---|---|---|
Vegetables, Dairy, Eggs | Casseroles, Souffles, Vegetables | 6 | Servings |
INGREDIENTS
1 1/2 | c | Fresh corn kernels, about 3 |
ears | ||
1 | c | 1% low-fat milk, * see note |
1/2 | c | All-purpose flour |
1/2 | c | Nonfat cottage cheese |
1/2 | t | Salt |
1/4 | t | Cayenne |
1/4 | t | Ground nutmeg |
2 | Egg yolks | |
1 | c | Lowfat cheddar cheese |
4 | Egg whites, room temperature | |
1/2 | t | Cream of tartar |
Cooking spray | ||
mg Cholesterol, 359mg Sodium |
INSTRUCTIONS
Original called for skim milk Preheat oven to 400°F. Place first 8 ingredients in a food processor; process until blended, scraping sides of processor once. Add cheddar cheese; pulse 2 times or until well-blended. Spoon corn mixture into a large bowl. Beat egg whites and cream of tartar at high speed of a mixer until soft peaks form. Gently fold one-fourth of egg white mixture into corn mixture; gently fold in remaining egg white mixture. Pour mixture into a 2 1/2-quart souffle dish coated with cooking spray. Place souffle in a 400°F oven; immediately reduce oven temperature to 375°F, and bake 45 minutes or until puffy and golden. Per serving: 223 Calories; 4g Fat (18% calories from fat); 16g Protein; 28g Carbohydrate; Recipe by: Cooking Light - June 1997 Posted to EAT-LF Digest by Betsy Burtis <ebburtis@ix.netcom.com> on Aug 23, 98, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 207
Calories From Fat: 24
Total Fat: 2.7g
Cholesterol: 64mg
Sodium: 418.6mg
Potassium: 432.3mg
Carbohydrates: 40.3g
Fiber: 5.6g
Sugar: 17.3g
Protein: 8.5g