Serve this souffle with fresh rolls and a sliced tomato salad for a perfect spring luncheon.
Number of Servings: 6
Serving Size: 1 cup
fresh asparagus, trimmed and cut into 1-inch pieces - 2 1/2 lb
eggs, beaten - 1
grated low-fat Swiss cheese - 1 cup
diced cooked low-fat turkey bacon - 1 cup
canola oil - 2 tsp
Parmesan cheese - 2 tbsp
cornstarch or arrowroot powder - 1 tbsp
low-fat, low-sodium chicken broth - 1/4 cup
egg whites, beaten until stiff - 2
Preheat the oven to 350 degrees.
Steam the asparagus in a metal steamer over boiling water for 5 to 6 minutes. Drain.
Combine the asparagus with the eggs, Swiss cheese, turkey bacon, oil, and Parmesan cheese.
Combine the cornstarch or arrowroot powder with the chicken broth and stir until smooth. Add to the asparagus mixture.
Fold in the beaten egg whites until they disappear.
Pour the mixture into a greased souffle dish and bake for 25 to 30 minutes until puffed and firm.
Exchanges Per Serving
2 Lean Meat Exchange
1 Vegetable Exchange
1/2 Fat Exchange 1/2
Amount per serving
Calories from Fat 79
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 89 mg
Sodium 351 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 2 g
Protein 15 g