Side Pannel
Tuna-Broccoli Souffle
Tuna-Broccoli Souffle
- Recipe Submitted by ADMIN on 09/26/2007
Category: Fish, Low Fat
Ingredients List
- 2 c 1% milk
- 1/2 c Cream of Wheat Cereal; plus
- 2 tb Cream Of Wheat; divided use
- 10 oz Frozen chopped broccoli;
- -thawed and well drained
- 6 oz Tuna in water; drained and
- -flaked
- 1 c Shredded reduced fat Cheddar
- -cheese
- 1/2 c Egg substitute
Directions
1. Heat milk just to a boil in a large saucepan over high heat; slowly
sprinkle in 1/2 cup cereal, stirring constantly. Return mixture to a boil;
reduce heat. Cook and stir until thickened, about 2 to 3 minutes; remove
from heat.
2. Stir in broccoli, tuna and cheese; blend in egg substitute.
3. Spoon into lightly greased 1 1/2-quart casserole dish that has been
sprinkled with remaining 2 tablespoons cereal. Bake at 400F for 30 minutes
or until puffed and golden. Serve immediately. Makes 6 servings.
22% cff (228 cals, 5g fat). est by mastercook
TIME: Prep: 10 mins.; Cook: 40 mins.; Total: 50 mins.
NOTES : Tuna and broccoli take on a touch of elegance when they are
combined with egg substitute in this savory brunch or dinner souffle. Cream
of wheat: 1-minute, 2 1/2-minute or 10-minute stovetop cooking.
sprinkle in 1/2 cup cereal, stirring constantly. Return mixture to a boil;
reduce heat. Cook and stir until thickened, about 2 to 3 minutes; remove
from heat.
2. Stir in broccoli, tuna and cheese; blend in egg substitute.
3. Spoon into lightly greased 1 1/2-quart casserole dish that has been
sprinkled with remaining 2 tablespoons cereal. Bake at 400F for 30 minutes
or until puffed and golden. Serve immediately. Makes 6 servings.
22% cff (228 cals, 5g fat). est by mastercook
TIME: Prep: 10 mins.; Cook: 40 mins.; Total: 50 mins.
NOTES : Tuna and broccoli take on a touch of elegance when they are
combined with egg substitute in this savory brunch or dinner souffle. Cream
of wheat: 1-minute, 2 1/2-minute or 10-minute stovetop cooking.
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