Asparagus-Dill Souffle Recipe

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Asparagus-Dill Souffle
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Ingredients
12
Count
Nutrition
132
Calories
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Ingredients:

Directions:

  1. Preheat oven to 400°.
  2. Cut a piece of foil long enough to fit around a 1 1/2-quart soufflé dish, allowing a 1-inch overlap; fold foil lengthwise into thirds. Lightly coat one side of foil and bottom of dish with cooking spray. Wrap foil around outside of dish, coated side against dish, allowing it to extend 4 inches above rim to form a collar; secure with string or masking tape.
  3. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Steam asparagus, covered, 3 minutes or until crisp-tender; drain. Thinly slice asparagus spears to equal 1/2 cup; set aside. Cut remaining asparagus spears in half; set aside.
  4. Place flour in a medium saucepan. Gradually add milk, stirring with a wire whisk until well-blended. Bring to a boil over medium heat, and cook 3 minutes or until thickened, stirring constantly.
  5. Place egg substitute in a large bowl. Gradually add hot milk mixture to egg substitute, stirring constantly with a wire whisk. Remove from heat; add cheese, stirring until cheese melts.
  6. Place milk mixture, halved asparagus spears, mashed potatoes, dill, salt, and red pepper in a blender; process until smooth. Pour mixture into a large bowl; stir in sliced asparagus.
  7. Beat egg whites and cream of tartar at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg white mixture into milk mixture. Gently fold in remaining egg white mixture.
  8. Pour mixture into prepared soufflé dish. Bake at 400° for 10 minutes. Reduce oven temperature to 350°, and bake an additional 45 minutes or until puffed and golden. Remove foil collar, and serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 131.92 Kcal (552 kJ)
Calories from fat 21.68 Kcal
% Daily Value*
Total Fat 2.41g 4%
Cholesterol 33.91mg 11%
Sodium 223.39mg 9%
Potassium 456.12mg 10%
Total Carbs 16.7g 6%
Sugars 8.14g 33%
Dietary Fiber 1.89g 8%
Protein 10.74g 21%
Vitamin C 6.4mg 11%
Vitamin A 0.3mg 10%
Iron 1.8mg 10%
Calcium 159.9mg 16%
Amount Per 100 g
Calories 70.3 Kcal (294 kJ)
Calories from fat 11.56 Kcal
% Daily Value*
Total Fat 1.28g 4%
Cholesterol 18.07mg 11%
Sodium 119.05mg 9%
Potassium 243.07mg 10%
Total Carbs 8.9g 6%
Sugars 4.34g 33%
Dietary Fiber 1.01g 8%
Protein 5.72g 21%
Vitamin C 3.4mg 11%
Vitamin A 0.2mg 10%
Iron 0.9mg 10%
Calcium 85.2mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.5
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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