Tuna-broccoli Souffle
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Dairy, Eggs | Dairy, Entreé, Fish, Lowfat | 6 | Servings | |
INGREDIENTS
| 2 | c | 1% milk |
| 1/2 | c | Cream of Wheat Cereal, plus |
| 2 | T | Cream Of Wheat, divided use |
| 10 | oz | Frozen chopped broccoli |
| thawed and well drained | ||
| 6 | oz | Tuna in water, drained and |
| flaked | ||
| 1 | c | Shredded reduced fat Cheddar |
| cheese | ||
| 1/2 | c | Egg substitute |
INSTRUCTIONS
Heat milk just to a boil in a large saucepan over high heat; slowly sprinkle in 1/2 cup cereal, stirring constantly. Return mixture to a boil; reduce heat. Cook and stir until thickened, about 2 to 3 minutes; remove from heat. Stir in broccoli, tuna and cheese; blend in egg substitute. Spoon into lightly greased 1 1/2-quart casserole dish that has been sprinkled with remaining 2 tablespoons cereal. Bake at 400F for 30 minutes or until puffed and golden. Serve immediately. Makes 6 servings. 22% cff (228 cals, 5g fat). est by mastercook TIME: Prep: 10 mins.; Cook: 40 mins.; Total: 50 mins. NOTES : Tuna and broccoli take on a touch of elegance when they are combined with egg substitute in this savory brunch or dinner souffle. Cream of wheat: 1-minute, 2 1/2-minute or 10-minute stovetop cooking. Recipe by: Nabisco recipes online 1998 Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Apr 07, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 255
Calories From Fat: 112
Total Fat: 12.7g
Cholesterol: 118.7mg
Sodium: 621.1mg
Potassium: 403.7mg
Carbohydrates: 10.3g
Fiber: <1g
Sugar: 5.2g
Protein: 24.7g