Directions:
- Bring water to a boil in a small saucepan then add asparagus and cook 3 minutes.
- Drain and set aside.
- 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 then stir in asparagus.
- Beat egg whites at high speed of a mixer until stiff peaks form.
- Stir 1/4 of egg whites into asparagus mixture then fold remaining whites into asparagus mixture.
- Spoon mixture into a soufflé dish coated with cooking spray.
- Place on middle rack of a 400 degree oven then immediately reduce temperature to 375.
- Bake 40 minutes then serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 109.95 Kcal (460 kJ) | ||
| Calories from fat | 39.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.42g | 7% | |
|---|---|---|---|
| Cholesterol | 90.61mg | 30% | |
| Sodium | 305.39mg | 13% | |
| Potassium | 233.6mg | 5% | |
| Total Carbs | 6.82g | 2% | |
| Sugars | 3.9g | 16% | |
| Dietary Fiber | 0.55g | 2% | |
| Protein | 10.62g | 21% | |
| Vitamin C | 1.5mg | 3% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1mg | 5% | |
| Calcium | 158.9mg | 16% | |
| Amount Per 100 g | |||
| Calories | 39.67 Kcal (166 kJ) | ||
| Calories from fat | 14.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.6g | 7% | |
|---|---|---|---|
| Cholesterol | 32.69mg | 30% | |
| Sodium | 110.18mg | 13% | |
| Potassium | 84.28mg | 5% | |
| Total Carbs | 2.46g | 2% | |
| Sugars | 1.41g | 16% | |
| Dietary Fiber | 0.2g | 2% | |
| Protein | 3.83g | 21% | |
| Vitamin C | 0.6mg | 3% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.4mg | 5% | |
| Calcium | 57.3mg | 16% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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