Directions:
- Cook asparagus in a saucepan of boiling water until bright green but still crisp, about 2 minutes. Transfer asparagus to ice water to stop the cooking process. Drain and set aside.
- Melt butter in a saucepan over medium-low heat. Whisk in flour and stir until mixture becomes paste-like and light golden brown, about 2 minutes.
- Whisk milk into butter-flour mixture; bring to a simmer and cook until thick, 2 to 3 minutes. Season with salt and cayenne pepper.
- Place milk mixture, garlic, and asparagus in a blender and puree until smooth.
- Pour asparagus mixture into a large bowl; stir in egg yolks and Cheddar cheese.
- Preheat oven to 375 degrees F (190 degrees C)
- Generously butter 4 (6-ounce) ramekins
- Beat egg whites in a large glass or metal mixing bowl until soft peaks form. Lift your beater or whisk straight up: the egg whites will form soft mounds rather than a sharp peak
- Stir half of egg whites into asparagus cheese mixture until just combined. Gently fold remaining egg whites into mixture.
- Fill prepared ramekins about 3/4 full and place on a baking sheet; bake in the preheated oven until edges are golden brown, about 20 to 25 minutes
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 205.45 Kcal (860 kJ) | ||
| Calories from fat | 131.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.64g | 23% | |
|---|---|---|---|
| Cholesterol | 195.25mg | 65% | |
| Sodium | 709.43mg | 30% | |
| Potassium | 173mg | 4% | |
| Total Carbs | 7.38g | 2% | |
| Sugars | 3.15g | 13% | |
| Dietary Fiber | 0.22g | 1% | |
| Protein | 11.68g | 23% | |
| Vitamin C | 0.4mg | 1% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 1mg | 6% | |
| Calcium | 203.6mg | 20% | |
| Amount Per 100 g | |||
| Calories | 135.61 Kcal (568 kJ) | ||
| Calories from fat | 86.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.66g | 23% | |
|---|---|---|---|
| Cholesterol | 128.88mg | 65% | |
| Sodium | 468.26mg | 30% | |
| Potassium | 114.19mg | 4% | |
| Total Carbs | 4.87g | 2% | |
| Sugars | 2.08g | 13% | |
| Dietary Fiber | 0.15g | 1% | |
| Protein | 7.71g | 23% | |
| Vitamin C | 0.3mg | 1% | |
| Vitamin A | 0.2mg | 12% | |
| Iron | 0.7mg | 6% | |
| Calcium | 134.4mg | 20% | |
* 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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