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Vegetable Souffle In Pepper Cups Recipe
|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)|
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
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.