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Name: Cheese Souffle with Fresh Corn
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 6
Cuisine: American
Ingredients: 1 1/2 c Fresh corn kernels about 3; 1/2 c All-purpose flour; 2 lg Egg yolks; Cooking spray; 1/4 ts Cayenne; 1 c 1% low-fat milk see note *; 4 lg Egg whites room temperature; 1/2 ts Cream of tartar; 1/2 c Nonfat cottage cheese; 1/2 ts Salt; 1/4 ts Ground nutmeg; 1 c Lowfat cheddar cheese

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INGREDIENTS

1 1/2 c Fresh corn kernels ; about 3
1/2 c All-purpose flour
2 lg Egg yolks
Cooking spray
1/4 ts Cayenne
1 c 1% low-fat milk ; see note *
4 lg Egg whites ; room temperature
1/2 ts Cream of tartar
1/2 c Nonfat cottage cheese
1/2 ts Salt
1/4 ts Ground nutmeg
1 c Lowfat cheddar cheese

Servings

INSTRUCTIONS

*Original called for skim milk Preheat oven to 400F. Place first 8 ingredients in a food processor; process until blended, scraping sides of processor 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 of a mixer until soft 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 souffle dish coated with cooking spray. Place souffle in a 400F oven; immediately reduce oven temperature to 375F, and bake 45 minutes or until puffy and golden. Per serving: 223 Calories; 4g Fat (18% calories from fat); 16g Protein; 28g Carbohydrate; 76mg Cholesterol; 359mg Sodium Recipe by: Cooking Light - June 1997 Posted to EAT-LF Digest by Betsy Burtis on Aug 23, 98,

NOTES

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Cheese Souffle with Fresh Corn

1 1/2 c Fresh corn kernels about 3
1/2 c All-purpose flour
2 lg Egg yolks
 Cooking spray
1/4 ts Cayenne
1 c 1% low-fat milk see note *
4 lg Egg whites room temperature
1/2 ts Cream of tartar
1/2 c Nonfat cottage cheese
1/2 ts Salt
1/4 ts Ground nutmeg
1 c Lowfat cheddar cheese

*Original called for skim milk    Preheat oven to 400F.    Place first 8 ingredients in a food processor; process until blended,  scraping sides of processor 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 of a mixer until  soft 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 souffle dish coated with cooking spray.    Place souffle in a 400F oven; immediately reduce oven temperature to  375F, and bake 45 minutes or until puffy and golden. Per serving: 223  Calories; 4g Fat (18% calories from fat); 16g Protein; 28g  Carbohydrate; 76mg Cholesterol; 359mg Sodium    Recipe by: Cooking Light - June 1997    Posted to EAT-LF Digest by Betsy Burtis <ebburtis@ix.netcom.com> on  Aug 23, 98,

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Nutrition

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Serving Size: 1 Serving (355g)
Recipe Makes: 6

Calories: 367
Calories from Fat: 136 (37%)

Amt Per Serving		% DV

	Total Fat 15.1g	20 %
	Saturated Fat 5.8g	29 %
	Monounsaturated Fat 6.1g
	Polyunsanturated Fat 2.2g
Cholesterol 566.4mg		174 %
Sodium 796.4mg		27 %
Potassium 465.2mg		12 %
Total Carbohydrate 20.8g		6 %
	Dietary Fiber 1.4g	6 %
	Sugars, other 19.4g
Protein 37.8g		54 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 367

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