Carrot & Onion Puff
Yield
4 servingsPrep
15 minCook
70 minReady
90 minTrans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | cup |
onions
chopped |
|
| 2 | tablespoons |
water
|
|
| ½ | cup |
bran
|
|
| ½ | teaspoon |
salt
|
|
| ⅛ | teaspoon |
black pepper
|
|
| 1 | clove |
garlic
minced |
|
| 1 | cup |
carrots
shredded |
|
| 1 ½ | cups |
milk, skim
|
|
| 2 | tablespoons |
parsley leaves
snipped fresh |
|
| ⅛ | teaspoon |
nutmeg
ground |
|
| 1 | cup |
cheddar cheese
shredded, or monterey jack cheese |
|
| 4 | each |
egg whites
|
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 237 | ml |
onions
chopped |
|
| 3E+1 | ml |
water
|
|
| 118 | ml |
bran
|
|
| 2.5 | ml |
salt
|
|
| 0.6 | ml |
black pepper
|
|
| 1 | clove |
garlic
minced |
|
| 237 | ml |
carrots
shredded |
|
| 355 | ml |
milk, skim
|
|
| 3E+1 | ml |
parsley leaves
snipped fresh |
|
| 0.6 | ml |
nutmeg
ground |
|
| 237 | ml |
cheddar cheese
shredded, or monterey jack cheese |
|
| 4 | each |
egg whites
|
*
|
Directions
In a large saucepan combine onion, carrots, garlic, and water.
Bring to boiling, reduce heat.
Cover and simmer about 10 minutes or until 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 until melted. Cool slightly.
In a large mixer bowl beat egg whites until stiff peaks form (tips stand straight).
Fold in vegetable mixture.
Pour into an ungreased 1½ qt souffle dish.
Bake in a 325℉ (160℃) F oven about 50 minutes or until top is brown and a knife inserted near the center comes out clean.
Serve immediately.
