Diabetic Recipes (Home) |
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Vegetable Puff Recipe |
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Vegetable Puff Recipe6 servings Perfect for brunch or lunch, sauteed vegetables are baked with eggs in a casserole.
Ingredients: 2 cups each: sliced mushrooms, coarsely chopped broccoli florets 1 cup shredded carrots 1/2 cup each: chopped red bell pepper, green onions 1/4 cup whole kernel corn 2 cloves garlic, minced 2 teaspoons lemon juice 2/4 teaspoon dried thyme leaves Salt and pepper, to taste 1 cup fat-free half-and-half or fat-free milk 2 tablespoons flour 4 eggs, lightly beaten 4 large egg whites, beaten to stiff peaks |
Method: Saute vegetables and garlic in lightly greased large skillet until tender, about 8 minutes. Stir in lemon juice, and thyme, season to taste with salt and pepper. Remove from heat. Whisk half-and-half and flour in small saucepan, heat to boiling. Boil, whisking until thickened, about 1 minute. Whisk mixture into beaten eggs, stir in vegetable mixture. Fold beaten egg whites into vegetable mixture and spoon into greased 1 1/2 quart casserole. Place casserole in a large roasting pan on center oven rack, add 2 inches hot water to pan. Bake, uncovered, at 375 degrees until puffed and browned, about 35 minutes. Serve immediately.
Per Serving: Calories: 139 % of calories from fat: 27 Fat (gm): 4.3 Saturated fat (gm): 1.4 Cholesterol (gm): 14.3 Sodium (mg): 169 Protein (gm): 10 Carbohydrate (gm): 16 |
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