Vegetable Souffle Vol-Au-Vent Recipe

Adapted from Sharp Microwave and Convection Cookbook.

Summary

Difficulty LevelEasyHealth IndexAverage
Servings4Cuisine
CourseMethod
Main IngredientInterest Group

Ingredients

 Carrot1 Small
 Zucchini1 Small
 Butter60 Gram
 Onion1 Small, finely chopped
 Flour3 Tablespoon
 Mustard powder1⁄4 Teaspoon
 Milk1 Cup (16 tbs)
 Eggs3 , separated
 Parmesan cheese1 Tablespoon

Nutrition Facts

Serving size

Calories 276 Calories from Fat 168

% Daily Value*

Total Fat 19 g29.3%

Saturated Fat 10.6 g52.9%

Trans Fat 0 g

Cholesterol 199.1 mg

Sodium 150.7 mg6.3%

Total Carbohydrates 17 g5.8%

Dietary Fiber 1.6 g6.5%

Sugars 5.9 g

Protein 10 g20.3%

Vitamin A 55.9% Vitamin C 15.7%

Calcium 15.2% Iron 8.5%

*Based on a 2000 Calorie diet

Directions

Grate carrot and zucchini.
Put to one side.
Place butter and onion in a jug.
Cook for 2 minutes on HIGH.
Add flour; cook for a further minute.
Add mustard and milk.
Cook for 3 minutes on HIGH, until sauce thickens.
Preheat oven to 200°C.
Stir egg yolks and vegetables into the sauce.
Beat egg whites until stiff.
Fold into vegetable mixture; sprinkle with cheese.
Spoon into vol-au-vent cases.
Bake 16-18 minutes on CONVECTION 180°C.
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