Green Beans and Carrots Souffle Recipe With Nutrition Data and Calorie Count
Green Beans and Carrots Souffle
Very light and delicious, a tasty way to have your vegetables.
Yields:
4 servings
Prep Time:
20 mins
Cook Time:
20 mins
Meal Type:
Side Dish
Rating:
Ingredients
- 1 tsp baking powder
- 3 large eggs
- 9 oz carrots, sliced
- 9 oz green snap beans
- 3 1/2 oz parmesan cheese, shredded
- 1 small onion, grated
- 1 1/2 cups milk
- 1/4 cup white flour
- 2 tbsps margarine
Directions
- Boil green beans and carrots until tender. Drain and slice into small pieces. Set aside.
- 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.
- 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.
- Add cooked vegetables, egg yolks and parmesan cheese to the mixture.
- Beat egg whites and add to the mixture. Add baking powder.
- Coat a 8x8 baking dish with cooking spray and pour in mixture, sprinkling a parmesan cheese on top.
- Bake for 20 minutes at 350° F (175° C) or until golden on top and toothpick comes out clean from the center.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
316
% Daily Value*
-
Total FatAmount Per Serving 16g% Daily Value 21%
-
Saturated FatAmount Per Serving 6.858g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 2.627g
-
Monounsaturated FatAmount Per Serving 5.341g
-
-
CholesterolAmount Per Serving 181mg% Daily Value 60%
-
SodiumAmount Per Serving 742mg% Daily Value 32%
-
Total CarbohydrateAmount Per Serving 24.2g% Daily Value 9%
-
Dietary FiberAmount Per Serving 4.3g% Daily Value 15%
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Total SugarsAmount Per Serving 9.53gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 19.99g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 82mcg% Daily Value 9%
-
Vitamin CAmount Per Serving 17mg% Daily Value 19%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 43mg% Daily Value 3%
-
IronAmount Per Serving 13mg% Daily Value 72%
-
PotassiumAmount Per Serving 578mg% Daily Value 12%
Nutrition summary:
- Calories 316 KCal
- Fat 16 g
- Carbs 24.2 g
- Protein 19.99 g
There are 316 calories in 1 serving of Green Beans and Carrots Souffle.
How long would it take to burn off 316 KCal? |
|
---|---|
Basketball |
32 minutes |
Cycling (10 MPH) |
43 minutes |
Jogging |
25 minutes |
Running |
21 minutes |
Swimming (crawl, moderate pace) |
31 minutes |
Walking |
36 minutes |
Weight Training |
36 minutes |
Values estimated based on person weighing 160 lbs. |