Low Fat Cheese And Asparagus Soufflé

1. Preheat oven to 175C/350°F.

2. Steam the asparagus in a metal steamer over boiling water for 5-6 minutes. Drain. Combine the asparagus with the eggs, Swiss.

3. cheese, oil, and Parmesan cheese.

4. Combine the cornstarch or.

5. arrowroot powder with the chicken broth and stir until smooth.

6. Add to the asparagus mixture.

7. Fold in the beaten egg whites until they disappear.

8. Pour the mixture into a greased souffle dish and bake for 25-30 minutes until puffed and firm.

9. Serve immediately.

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Nutrient	Quantity
Total fats	62.549 g
Protein	91.0942 g
Carbohydrates	62.8752 g
Energy	1126.4465 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.1749 g
Water	1301.0365 g
Aspartic acid	9.9675 g
Calcium, Ca	1671.5157 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0272 g
Lutein + zeaxanthin	8564.8341 g
Fiber, total dietary	23.8856 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0642 g
Fatty acids, total saturated 22:0	0.0522 g
Carotene, beta	5174.7004 g
Niacin	12.764 mg
Fatty acids, total saturated 18:4	0.0013 g
Vitamin A, RAE	979.0733 g
Fatty acids, total trans-polyenoic	0.301 g
Arginine	3.5042 g
Riboflavin	2.7832 mg
Fatty acids, total trans-polyenoic 22:4	0.0222 g
Tocopherol, beta	0.0373 mg
Fatty acids, total polyunsaturated 15:0	0.4106 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	1.0233 g
Fatty acids, total saturated 20:1	0.2462 g
Glutamic acid	12.8717 g
Stigmasterol	0.27 mg
Sodium, Na	1143.0296 mg
Fatty acids, total saturated 16:1 undifferentiated	1.0263 g
Total lipid (fat)	62.549 g
Manganese, Mn	1.9915 mg
Fructose	11.386 g
Proline	6.4769 g
Fatty acids, total saturated 16:0	14.5102 g
Fatty acids, total polyunsaturated 16:1 t	0.1376 g
Fatty acids, total saturated 8:0	0.4468 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	4.1775 g
Sucrose	2.6544 g
Choline, total	505.4752 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.2245 g
Fatty acids, total polyunsaturated 18:1 t	0.9391 g
Sugars, total	22.678 g
Serine	4.8655 g
Fatty acids, total saturated 10:0	1.045 g
Fatty acids, total saturated 18:0	5.3766 g
Fatty acids, total saturated 20:4 undifferentiated	0.2487 g
Vitamin B-6	1.3315 mg
Selenium, Se	119.9146 g
Ash	14.4134 g
Vitamin D	82 IU
Menaquinone-4	8.316 g
Tocotrienol, delta	0.0009 mg
Fatty acids, total saturated 18:1 undifferentiated	18.7854 g
Pantothenic acid	5.2567 mg
Phenylalanine	4.1781 g
Fatty acids, total polyunsaturated 22:1 c	0.0026 g
Beta-sitosterol	37.17 mg
Copper, Cu	2.3634 mg
Betaine	8.0939 mg
Thiamin	1.6925 mg
Retinol	541.36 g
Methionine	2.0302 g
Iron, Fe	27.5375 mg
Carbohydrate, by difference	62.8752 g
Phosphorus, P	1734.0908 mg
Folate, total	660.0308 g
Fatty acids, total polyunsaturated 18:2 t,t	0.0329 g
Dihydrophylloquinone	0.1 g
Tocopherol, gamma	4.0736 mg
Fatty acids, total saturated 4:0	0.9353 g
Fatty acids, total saturated 22:1 undifferentiated	0.0026 g
Lycopene	1.32 g
Alanine	3.7117 g
Cholesterol	499.39 mg
Valine	5.5206 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0692 g
Fatty acids, total saturated 18:2 undifferentiated	5.3031 g
Glycine	2.4305 g
Carotene, alpha	103.3784 g
Glucose (dextrose)	7.9653 g
Fatty acids, total saturated 14:0	3.9928 g
Zinc, Zn	13.9325 mg
Isoleucine	3.9874 g
Maltose	0.0462 g
Tocopherol, delta	0.1491 mg
Fatty acids, total saturated 12:0	1.183 g
Fatty acids, total polyunsaturated	6.9587 g
Fatty acids, total saturated 14:1	0.399 g
Tocotrienol, gamma	0.01 mg
Fatty acids, total polyunsaturated 17:1	0.0938 g
Leucine	7.1169 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.2641 g
Tocotrienol, alpha	0.2343 mg
Fatty acids, total trans-polyenoic 18:3i	0.0026 g
Vitamin A, IU	10525.146 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0308 g
Folate, DFE	660.0308 g
Tryptophan	1.0851 g
Vitamin C, total ascorbic acid	63.503 mg
Phytosterols	272.1557 mg
Fatty acids, total polyunsaturated 16:1 c	0.8092 g
Galactose	0.0462 g
Fatty acids, total polyunsaturated 18:1 c	17.3494 g
Fatty acids, total saturated 20:0	0.1196 g
Fatty acids, total saturated 6:0	0.7346 g
Campesterol	21.69 mg
Lactose	0.0462 g
Tyrosine	3.6259 g
Vitamin B-12	5.3346 g
Vitamin K (phylloquinone)	480.3816 g
Fatty acids, total saturated	29.12 g
Histidine	2.4625 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0146 g
Fatty acids, total monounsaturated	20.5601 g
Threonine	3.1757 g
Folate, food	660.0308 g
Fatty acids, total polyunsaturated 17:0	0.2715 g
Vitamin D (D2 + D3)	2 g
Fatty acids, total polyunsaturated 24:0	0.0119 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.005 g
Cryptoxanthin, beta	11.64 g
Vitamin D3 (cholecalciferol)	2 g
Vitamin E (alpha-tocopherol)	16.2417 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.058 g
Fatty acids, total trans	1.3764 g
Fatty acids, total trans-monoenoic	1.0755 g
Magnesium, Mg	231.0775 mg
Lysine	6.036 g
Potassium, K	2858.6042 mg
Cystine	1.1962 g
Fluoride, F	1.1 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Asparagus	2.5	226.7965	43.9985	1.3608
Parmesan cheese	4 tablespoons	74	8	1
Egg white	2	34.32	0.4818	0.1122
Egg	2	143	0.72	9.51
Cornstarch	1 tablespoon	30.48	7.3016	0.004
canola oil	2 teaspoons	79.56	0	9
chicken broth	0.25 cup	19.53	0.4725	0.6552
swiss cheese	1 cup	518.76	1.9008	40.9068