Ingredients Jump to Instructions ↓

  1. 2 cups 474ml Water

  2. 3/4 cup 109g / 3.8oz Chopped fresh asparagus

  3. 1 cup 237ml Skim milk

  4. 1 tablespoon 15ml Cornstarch

  5. 2 Egg yolks - lightly beaten

  6. 1 oz 28g Shredded reduced-fat sharp cheddar cheese - (1/4 cup)

  7. 1/4 teaspoon 1 1/3ml Salt

  8. 1/4 teaspoon 1 1/3ml Dried whole dillweed

  9. 1/8 teaspoon 0.6ml Coarsely ground pepper

  10. 4 Egg whites

  11. Vegetable cooking spray

Instructions Jump to Ingredients ↑

  1. Bring water to a boil in a small saucepan; add asparagus. Cook 3 minutes; drain and set aside.

  2. Combine milk and cornstarch in a saucepan, and stir well. Bring to a boil over medium heat, and cook 2 minutes, stirring constantly. Gradually stir about 1/4 of the hot milk mixture into the egg yolks; add to remaining hot mixture, stirring constantly. Cook 1 minute or until thickened, stirring constantly. Add cheese and next 3 ingredients, stirring until cheese melts. Pour mixture into a bowl; stir in asparagus.

  3. Beat egg whites (at room temperature) at high speed of a mixer until stiff peaks form. Stir 1/4 of egg whites into asparagus mixture; fold remaining egg whites into asparagus mixture.

  4. Spoon mixture into a 2-quart souffle dish coated with cooking spray. Place on middle rack of a 400F oven; immediately reduce temperature to 375and bake 40 minutes. Yield: 6 servings (serving size: 3/4 cup).


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