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1 cup chopped onion
1 cup shredded carrots
2 Tbs water
1 1/2 cups skim milk
1/2 cup oat bran
2 Tbs snipped fresh parsley
1/2 tsp salt
1/8 tsp ground nutmeg
1/8 tsp pepper
1 cup shredded cheddar or Monterey Jack cheese
1 clove garlic, minced
4 egg whites
1. In a large saucepan combine onion, carrots, garlic, and water.
2. Bring to boiling; reduce heat.
3. Cover and simmer about 10 minutes or until vegetables are tender, stirring occasionally. Do not drain.
4. Stir in milk, oat bran, parsley, salt, nutmeg, and pepper.
5. Bring to boiling over medium-high heat, stirring constantly.
6. Cook and stir for 2 minutes. Remove from heat.
7. Stir in cheese until melted. Cool slightly.
8. In a large mixing bowl beat egg whites until stiff peaks form (tips stand straight).
9. Fold in vegetable mixture.
10. Pour into an ungreased 1 1/2 qt souffle dish.
11. Bake at 325 degrees about 50 minutes or until top is brown and a knife inserted near the center comes out clean.
12. Serve immediately.
Per serving: 218 calories, 17 g protein, 19 g carbohydrates, 10 g fat, 31 mg cholesterol, 551 mg sodium, 460 mg potassium.
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