Carrot Zucchini Soufflé

Sauteed onion and zucchini combined with carrots and a mixture of yogurt, milk, Dijon mustard, and fresh ground black pepper and beaten egg whites. Baked golden brown.

Ingredients -

3/4 cup Onions, diced
1 tablespoon plus 1 teaspoon Peanut Oil
2 cups Zucchini, coarsely shredded
2 tablespoons Whole Wheat Flour
10.5 ounces Yogurt (not fat-free)
1/4 cup Milk (preferably organic)
3 tablespoons Dijon Mustard
1/4 teaspoon Black Pepper, freshly ground
1 cup Carrots, coarsely shredded
4 Egg Whites
Salt to taste, optional

Preparation:

1. Preheat oven to 350 F.

2. Add peanut oil to skillet. Heat over medium heat.

3. Add onion and sauté 1 minute.

4. Add zucchini and sauté 1 minute more.

5. Remove skillet from heat. Stir in flour.

6. Add yogurt, milk, Dijon mustard, and fresh ground black pepper to food processor and pulse until smooth.

7. Stir yogurt mixture into skillet.

8. Return skillet to stovetop. Simmer and stir.

9. Remove skillet from stovetop. Stir in carrots.

10. In mixing bowl, beat egg whites to stiff peaks.

11. Gently combine egg whites with vegetable-yogurt mixture.

12. Pour into ungreased 8x8-inch casserole dish.

13. Bake 40 to 45 minutes.

Cooking Tip

Carrots

One cup of fresh raw grated carrot contains 50 calories.

Cooking Tip

Zucchini

Most of the nutrients are in the skin of the zucchini.