Asparagus Soufflé from Managing Diabetes

Managing Diabetes Recipe of the Day

Asparagus Soufflé

Serve this souffle with fresh rolls and a sliced tomato salad for a perfect spring luncheon.

Number of Servings: 6
Serving Size: 1 cup
Ingredients
Name Measure Weight
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 ---
Preparation Instructions
1. Preheat the oven to 350 degrees.
2. Steam the asparagus in a metal steamer over boiling water for 5 to 6 minutes. Drain.
3. Combine the asparagus with the eggs, Swiss cheese, turkey bacon, oil, and Parmesan cheese.
4. Combine the cornstarch or arrowroot powder with the chicken broth and stir until smooth. Add to the asparagus mixture.
5. Fold in the beaten egg whites until they disappear.
6. 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

Nutrition Information


Amount per serving
Calories 154
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