Vegetable Souffle In Pepper Cups
|Chopped broccoli||1 Cup (16 tbs)|
|Shredded carrot||1⁄2 Cup (8 tbs)|
|Chopped onion||1⁄4 Cup (4 tbs)|
|Dried basil leaves||1 Teaspoon, crushed|
|Ground black pepper||1⁄2 Teaspoon|
|Margarine||2 Teaspoon (Fleischman's)|
|All purpose flour||2 Tablespoon|
|Skim milk||1 Cup (16 tbs)|
|Egg beaters||1 Cup (16 tbs) (Healthy Real Egg Product)|
|Bell peppers||3 Large, halved lengthwise (Red / Green / Yellow)|
In nonstick skillet over medium-high heat, cook and stir broccoli, carrot, onion, basil and black pepper in margarine until vegetables are tender.
Stir in flour until smooth.
Gradually add milk, stirring constantly until thickened.
Remove from heat; set aside.
In medium bowl, with electric mixer at high speed, beat Egg Beaters until foamy, about 3 minutes.
Gently fold into broccoli mixture; spoon into bell pepper halves.
Place in 13 x 9-inch baking pan.
Bake at 375°F for 30 to 35 minutes or until knife inserted in centers comes out clean.
Garnish as desired.
Serving size: Complete recipe
Calories 619 Calories from Fat 95
% Daily Value*
Total Fat 11 g16.6%
Saturated Fat 2.2 g11%
Trans Fat 0 g
Cholesterol 4.6 mg1.5%
Sodium 730.4 mg30.4%
Total Carbohydrates 91 g30.4%
Dietary Fiber 20 g80.1%
Sugars 33.2 g
Protein 48 g95.3%
Vitamin A 393.4% Vitamin C 1006.1%
Calcium 66% Iron 67.8%
*Based on a 2000 Calorie diet