- 6
Ingredients
- 1 c. carrot, coarsley shredded
- 1/4 c. onion, finely chopped
- 1 (10 oz) frozen cream-style corn
- 2 T. flour
- 1 T. yellow cornmeal
- 1 c. skim milk
- 1 (4 oz) carton egg substitute
- 2 T. roasted red bell pepper, chopped
- 1/4 t. dried cilantro or 1 t. fresh
- 1/2 t. salt
- 1/4 t. chili powder
- 1/4 t. pepper
- 4 egg whites at room temperature
- 1/2 t. cream of tartar
Preparation
Step 1
Cut piece of foil long enough to fit around a 2 qt. souffle dish, allowing a 1" overlap; fold foil lenghtwise into thirds. Lightly coat one side of foil and bottom of dish with Pam. Wrap foil around outside of dish, coated side against dish, allowing it to extend 4" above top to form a collar; secure with string.
Steam onion and carrot, covered 3 mins. Drain and set aside. Cook corn according to directions, set aside.
Combine flour and cornmeal in med. saucepan. Gradually add milk, stirring with wire whisk until well blended. Stir in corn. Bring milk mixture to boil and cook 1 min. or until thickened, stirring constantly.
Place egg substitute in large bowl. Graduall add hot milk mixture to egg sub., stirring constantly with a wire whisk. Stir in carrot mixture, bell pepper, and spices; set aside.
Beat egg whites and cream of tartar at high speed until stiff peaks form. Gently stir 1/4th of egg white mix. into milk mix. Gently fold in the remaining egg white mix.
Pour into souffle dish. Bake 400* for 10 min. Reduce to 350* for 45 mins or until puffed and golden. Carefully remove foil collar and serve immediately.
110 cal .7g fat, 18.4g carb, 1.8g fiber, 427mg sodium