asparagus swiss souffle

[Guest guest]

I'm sending out recipes this week of the ones that people asked me to figure out

the points for so here it goes.

Enjoy

Jenn

Ottawa, Ontario, Canada

http://tlotc.dhs.org/jenn/

 

* Exported from MasterCook *

 

ASPARAGUS SWISS SOUFFLE

 

Recipe By : Best-Loved Light Recipes

Serving Size : 8 Preparation Time :0:00

Categories : 2 Point 3 Point

Done By Dotties Calculator Vegetable Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/4 cup imitation margarine

1/2 cup chopped yellow onion

1/4 cup all-purpose flour

1/2 teaspoon salt

1/4 teaspoon cayenne pepper

1 cup 2% milk

1 cup shredded Swiss cheese -- (4 ounces)

1 cup Egg Beaters® 99% egg substitute

1 cup fresh asparagus -- coarsely chopped

( may be frozen, thawed and drained)

3 large egg whites

 

Preheat oven to 325. Spray a 1 1/2-quart souffle' dish with nonstick cooking

spray. In a large saucepan, melt the butter over med. heat, add the onion and

saute' for 5 min. or until soft. Stir in the flour, salt, pepper, and cook for

2 min. or until bubbly. Add the milk and cook, stirring constantly for 5 min.

or until the sauce thickens. Add the cheese and stir until melted. In a small

bowl, whisk the egg substitute. whisk in a little of the hot cheese sauce, then

return this egg mixture to the saucepan and whisk until well blended. Remove

from heat and fold in the asparagus. In a med. size bowl, using an electric

mixer set on high, beat the egg whites until stiff peaks form. Fold the hot

cheese sauce into the whites, then spoon into the souffle' dish. Place the

souffle' on a baking sheet and bake for 50 minutes or until golden brown and

puffy.

 

Makes 8 servings

 

JENN'S LOWER FAT NOTE: Use lowfat swiss cheese instead of regular, use skim milk

instead of 2%, and use whole wheat flour instead of all purpose.

 

Sent by Tammy <Momoftwoiam

 

MC Formatted by: Jennifer Hall <ladyevelyn

 

 

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NOTES : Per serving: 132 cal, 7.4g (50.2%) fat, 0.4g fibre, 318mg sodium

 

Per serving ( using lower fat note): 98.2 cal, 3.7g (33.8%) fat, 0.8g fibre,

317mg sodium

 

Per serving: 3.17 points

 

Per serving ( using lower fat note): 2.12 points