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Cheesy Asparagus Soufflé

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Serve this dish as a healthy side dish. It's a creative way to eat your vegetables and to get your fix of daily protein. 

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8
Servings
185
Calories Per Serving

Ingredients

  • 1 Tablespoon olive oil
  • 1/4 Cup diced onion
  • 1 medium yellow squash, sliced into 1/4-inch-thick circles and then cut in half
  • 1 Pound fresh asparagus, trimmed and cut into 1-inch pieces
  • 1/2 Cup red peppers, thinly sliced
  • 2 Tablespoons green onion tops, chopped
  • 6 eggs
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon black pepper
  • 1 Pinch of ground nutmeg
  • 6 Ounces shredded Italian Blend cheese

Directions

Preheat oven to 400 degrees.

In a large skillet over medium heat, put the oil, onion, yellow squash, asparagus, and red pepper; cook, stirring frequently, until fork tender but still slightly crisp.

Remove skillet from the stove and add green onion tops; stir, then put in a bowl and set aside and let cool.

In a large bowl, put the eggs, salt, pepper, and nutmeg and whisk together. Add the cheese, tossing to combine, then add the cooled squash, asparagus, and red pepper mixture and stir together.

Prepare the loaf pan by spraying with cooking spray. Pour the mixture into the prepared loaf pan. 

Place the loaf pan in a larger baking dish on the center rack in the oven, then pour hot tap water into the bottom dish so it comes halfway up the loaf pan.

Bake in preheated oven for about 60-75 minutes until the middle bounces back when touched. Test with a toothpick stuck in the middle: if it comes out dry, the soufflé is done. 

Remove from oven and let cool at room temp for 10 minutes, then loosen the edges by running a thin knife around the edges, tip over and slowly slide out of loaf pan, remove parchment paper pieces.

Slice and serve warm. 

Nutritional Facts
Servings8
Calories Per Serving185
Total Fat12g19%
Sugar2gN/A
Saturated5g27%
Cholesterol142mg47%
Protein11g22%
Carbs9g3%
Vitamin A151µg17%
Vitamin B120.5µg7.9%
Vitamin B60.2mg11.2%
Vitamin C17mg28%
Vitamin D0.8µg0.2%
Vitamin E1mg7%
Vitamin K28µg35%
Calcium196mg20%
Fiber2g9%
Folate (food)63µgN/A
Folate equivalent (total)63µg16%
Iron2mg13%
Magnesium36mg9%
Monounsaturated4gN/A
Niacin (B3)1mg5%
Phosphorus217mg31%
Polyunsaturated1gN/A
Potassium385mg11%
Riboflavin (B2)0.3mg19.5%
Sodium332mg14%
Thiamin (B1)0.2mg12.1%
Trans0.3gN/A
Zinc2mg10%