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 Fat
    Amount Per Serving 16g
    % Daily Value 21%
    • Saturated Fat
      Amount Per Serving 6.858g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 2.627g
    • Monounsaturated Fat
      Amount Per Serving 5.341g
  • Cholesterol
    Amount Per Serving 181mg
    % Daily Value 60%
  • Sodium
    Amount Per Serving 742mg
    % Daily Value 32%
  • Total Carbohydrate
    Amount Per Serving 24.2g
    % Daily Value 9%
    • Dietary Fiber
      Amount Per Serving 4.3g
      % Daily Value 15%
    • Total Sugars
      Amount Per Serving 9.53g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 19.99g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 82mcg
    % Daily Value 9%
  • Vitamin C
    Amount Per Serving 17mg
    % Daily Value 19%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 43mg
    % Daily Value 3%
  • Iron
    Amount Per Serving 13mg
    % Daily Value 72%
  • Potassium
    Amount 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.

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