Monday, July 27, 2009

Vegetable Puff

This would be good either for breakfast or as a breakfast for
dinner meal


Yield: 6 servings
Source: "1,001 Delicious Recipes for People with Diabetes"
Note: Perfect for brunch or lunch,
vegetables are baked with an egg custard.


- Vegetable cooking spray
- 4 ounces mushrooms, sliced
- 1/2 cup chopped red bell pepper
- 1/2 cup finely chopped shallots
- 2 cloves garlic, minced
- 1 pound broccoflower, cooked, coarsely chopped
- 1 cup finely shredded carrots, cooked
- 2/3 cup frozen corn, thawed
- 2 teaspoons lemon juice
- 3/4 teaspoon dried thyme leaves
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 cup fat-free half and half or fat-free milk
- 2 tablespoons flour
- 1 cup no-cholesterol real egg product
- 5 large egg whites
- 1/2 teaspoon cream of tartar


Spray large skillet with cooking spray; heat over medium heat
until hot. Saute mushrooms, bell pepper, shallots, and garlic
until tender, about 4 minutes. Stir in broccoflower, carrots,
corn, lemon juice, and thyme; saute 5 minutes. Transfer
mixture to large bowl and stir in salt and pepper.

Whisk half and half and flour until smooth in small
saucepan. Heat to boiling; boil, whisking constantly,
until thickened, about 1 minute. Whisk about half the
mixture into egg product; whisk egg mixture back into
half and half. Stir into vegetable mixture.

Beat egg whites in large bowl until foamy. Add cream of
tartar and continue beating until stiff peaks form; fold
into vegetable mixture. Transfer mixture to a lightly greased
1-1/2 quart casserole. Place casserole in a large roasting
pan on center rack of oven; add 2 inches hot water to pan.

Bake, uncovered, at 375 degrees 35 minutes or until casserole
is puffed and lightly browned on top. Serve immediately.

Nutritional Information Per Serving (1/6 of recipe):
Calories: 133, Fat: 0.5 g, Cholesterol: 0 mg,
Sodium: 359 mg, Protein: 11.8 g, Carbohydrate: 21.2 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread, 1 Meat

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