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Yields:
4 servings
Prep Time:
20 mins
Cook Time:
20 mins
Meal Type:
Side Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Green Beans and Carrots Souffle

Very light and delicious, a tasty way to have your vegetables.

Ingredients

Directions

  1. Boil green beans and carrots until tender. Drain and slice into small pieces. Set aside.
  2. In the microwave heat milk for 2 minutes on high. Melt margarine in a large saucepan over medium heat, add onion and cook for 3 minutes.
  3. Add flour whisking a little at the time until it forms a consistent ball. Continue whisking and add milk (1/2 cup at a time), cook until it thickens.
  4. Add cooked vegetables, egg yolks and parmesan cheese to the mixture.
  5. Beat egg whites and add to the mixture. Add baking powder.
  6. Coat a 8x8 baking dish with cooking spray and pour in mixture, sprinkling a parmesan cheese on top.
  7. Bake for 20 minutes at 350° F (175° C) or until golden on top and toothpick comes out clean from the center.
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Nutrition summary:

There are 316 calories in 1 serving of Green Beans and Carrots Souffle.
Calorie break-down: 45% fat, 30% carbs, 25% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 144
Calories 316
 
% Daily Values*
Total Fat 16g 25%
  Saturated Fat 6.858g 34%
  Polyunsaturated Fat 2.627g  
  Monounsaturated Fat 5.341g  
Cholesterol 181mg 60%
Sodium 742mg 31%
Potassium 578mg  
Total Carbohydrate 24.2g 8%
  Dietary Fiber 4.3g 17%
  Sugars 9.53g  
Protein 19.99g  
 
Vitamin A 222% Vitamin C 25%
Calcium 56% Iron 13%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
16%
of RDI*
(316 calories)
16% of RDI
Calorie Breakdown:
 
Carbohydrate (30%)
 
Fat (45%)
 
Protein (25%)
Carbohydrates, 24.2g (30%) Fat, 16g (45%) Protein, 19.99g (25%)
* Based on a RDI of 2000 calories