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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Vegetable Souffle

Source: dLife

A fresh and light vegetable casserole baked inside fluffy eggs.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	120.4

Total Carbs	20.2 g

Dietary Fiber	3.1 g

Sugars	6.1 g

Total Fat	0.8 g

Saturated Fat	0.1 g

Unsaturated Fat	0.1 g

Potassium	408.9 mg

Protein	8.1 g

Sodium	310.7 mg

Dietary Exchanges 0.8 Fat, 1.9 Vegetables, 0.0 Fruits, 0.3 Other Carbs, 0.3 Starch, 1.1 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each cooking spray 4.0
4 oz fresh mushroom slices 0.5
0 1/2 cup chopped red bell peppers 0.5
0 1/2 cup shallots, chopped 2.0
2 each medium garlic cloves 1.0
1 lb Broccoli, fresh 1.0
1 cup shredded carrots 0.6667
0.6667 cup frozen sweet corn kernels 2.0
2 tsp fresh lemon juice 0.75
0 3/4 tsp ground thyme 0.5
0 1/2 tsp salt 0.5
0 1/2 tsp black pepper 1.0
1 cup fat free half and half 2.0
2 tbsp white all purpose flour 1.0
1 cup liquid egg substitute 5.0
5 each egg whites 0.5
0 1/2 tsp cream of tartar

Directions

Preheat oven to 375 degrees F.
Heat a cooking spray coated frying pan over medium heat. Cook mushrooms, bell pepper, shallots, and garlic 4 minutes or until soft.
Add in broccoli, carrots, corn, lemon juice, and thyme; cook 5 minutes. Spoon mixture into a bowl and sprinkle with salt and pepper.
Combine half-and-half and flour and whisk until there are no lumps in a pot. Bring to a boil, continually whisking 1 minute or until thick.
Stir half the mixture into the egg product and whisk that mixture back into the half-and-half. Add vegetables to mixture.
Using an electric mixer, beat egg whites until foamy. Beat in cream of tartar until stiff peaks form; fold into vegetable mixture.
Spray a 1 1/2 quart casserole dish with cooking spray. Spoon mixture into casserole.
Arrange casserole dish in a large roasting pan and pour in about 2 inches of water.
Bake 35 minutes or until casserole is golden and fluffy. Serve immediately.