Cheese and Corn Souffle Printer Friendly version
 
1 can corn, drained
1 cup skim milk
1/2 cup flour
1/2 cup nonfat cottage cheese
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon nutmeg
1 tablespoon parsley
2 large egg yolks
4 ounces Reduced fat cheddar cheese, extra sharp
4 large egg whites, at room temperature
1/2 teaspoon cream of tartar 		Image souffle
 
Preheat oven to 400 degrees. Place first 9 ingredients in a food processor; process until blended, scraping sides of processor bowl once. Add cheddar cheese; pulse 2 times or until well blended. Spoon corn mixture into a large bowl, beat egg whites and cream of tartar at high speed or a mixer until stiff peaks form. Gently fold one fourth of egg white mixture into corn mixture; gently fold in remaining egg white mixture. Pour mixture into a 2 1/2 quart soufflé dish coated with cooking spray. Place soufflé in a 400 degree oven; immediately reduce oven temperature to 375 degrees and bake 45 minutes or until puffy and golden. DO NOT OPEN OVEN DOOR.
 
Servings: 6
 
 
Per Serving Nutritional Analysis
Per Serving (excluding unknown items): 142 Calories; 3g Fat (21.8% calories from fat); 13g Protein; 14g Carbohydrate; 19 Dietary Fiber; 76mg Cholesterol; 4O6mg Sodium. Exchanges: 1/2 Grain (Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat.
Calories (kcal):
% Calories from Fat:
% Calories from Carbohydrates:
% Calories from Protein:
. Total Fat (9):
Saturated Fat (9):
Monounsaturated Fat (9):
Polyunsaturated Fat (9):
Cholesterol (m9):
Carbohydrate (9):
Dietary Fiber (9):
Protein (9):
Sodium (m9):
Potassium (m9):
Calcium (m9):
Iron (m9):
Zinc (m9):
Vitamin C (m9):
Vitamin A (i.u.):
Vitamin A (r.e.):		 142
21.8%
40.4%
37.8%
3g
1g
1g
trace
76mg
14g
1g
13g
406mg
230mg
152mg
1mg
1mg
2mg
324IU
81RE 		  Vitamin 86 (mg):
Vitamin 812 (mcg):
Thiamin 81 (mg):
Riboflavin 82 (mg):
Folacin (mcg):
Niacin (mg):
Caffeine (mg):
Alcohol (kcal):
% Refuse:


Food Exchanges
Grain (Starch):
Lean Meat:
Vegetable:
Fruit:
Non-Fat Milk:
Fat:
Other Carbohydrates: 		.1mg
.5mcg
.1mg
.3mg
26mcg
1mg
0mg
0
0.0%



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0
0
1/2
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