Recipe - Carrot And Onion Puff

1 cup Chopped Onion
2 tablespoon Water
One half cup Oat bran
One half teaspoon Salt
1/8 teaspoon Pepper
Clove garlic, minced
1 cup Shredded carrots
1 One half cup Skim milk
2 tablespoon Snipped fresh Parsley
1/8 teaspoon Ground Nutmeg
1 cup Shredded Cheddar cheese *
4 x Egg Whites

* or Monterey Jack cheese

In a large saucepan combine onion, carrots, garlic, and water. Bring to
boiling, reduce heat. Cover and simmer about 10 minutes or till vegetables
are tender, stirring occasionally. Do not drain.
Stir in milk, oat bran, parsley, salt, nutmeg, and pepper. Bring to
boiling over mediumhi heat, stirring constantly. Cook and stir for 2
minutes. Remove from heat. Stir in cheese till melted. Cool slightly.
In a large mixer bowl beat egg whites till stiff peaks form (tips stand
straight). Fold in vegetable mixture.
Pour into an ungreased 1 One half qt souffle dish. Bake in a 325 deg F oven
about 50 minutes or till top is brown and a knife inserted near the center
comes out clean. Serve immediately.
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Per serving: 218 calories, 17 g protein, 19 g carbohydrates, 10 g fat, 31
mg cholesterol, 551 mg sodium, 460 mg potassium.

File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip

Culled from the Better Homes & Gardens "Diet Recipe Card Library".