Carrot & onion puff Recipe

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Carrot & onion puff

Artist:	_	Yield:	4
Categories:	Carrot, Onions, Vegetables	Rating:	0
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Ingredients:

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

Procedures:

1	* or monterey jack cheese
2	in a large saucepan combine onion, carrots, garlic, and water.
3	Bring to boiling, reduce heat.
4	Cover and simmer about 10 minutes or till vegetables are tender, stirring occasionally.
5	Do not drain.
6	Stir in milk, oat bran, parsley, salt, nutmeg, and pepper.
7	Bring to boiling over medium-hi heat, stirring constantly.
8	Cook and stir for 2 minutes.
9	Remove from heat.
10	Stir in cheese till melted.
11	Cool slightly.
12	In a large mixer bowl beat egg whites till stiff peaks form (tips stand straight).
13	Fold in vegetable mixture.
14	Pour into an ungreased 1 ?qt souffle dish.
15	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.
16	Serve immediately.
17	* per serving: 218 calories, 17 g protein, 19 g carbohydrates, 10 g fat, 31 mg cholesterol, 551 mg sodium, 460 mg potassium.