More of a country-style pudding than a soufflé, this comfort food will become a favorite. Drizzle with warm maple syrup, if you like.
4 servings
1 small onion, finely chopped
1 tablespoon margarine or butter
3 tablespoons flour
1 cup fat-free milk
2 eggs
2 cups cubed sweet potatoes, cooked, coarsely mashed
2 tablespoons packed light brown sugar
¼ teaspoon each: ground cinnamon, cloves, salt
2–3 dashes white pepper
4 egg whites, beaten to stiff peaks
1. Sauté onion in margarine in small saucepan until tender, 3 to 5 minutes. Stir in flour; cook 1 to 2 minutes. Stir in milk and heat to boiling, stirring, until thickened, about 1 minute. Remove from heat.
2. Beat eggs in medium bowl until thick and lemon colored, 3 to 4 minutes. Slowly whisk milk mixture into eggs; mix in remaining ingredients, except egg whites. Fold in egg whites. Spoon into greased 1-quart soufflé dish or casserole. Bake, uncovered, at 375 degrees until puffed and golden and a sharp knife inserted halfway between center and edge comes out almost clean, 30 to 35 minutes.
Per Serving:
Calories: 179
% of calories from fat: 16
Fat (gm): 3.1
Saturated fat (gm): 0.7
Cholesterol (mg): 1.0
Sodium (mg): 303
Protein (gm): 5.5
Carbohydrate (gm): 27.7
Exchanges:
Milk: 0.0
Vegetable: 0.5
Fruit: 0.0
Bread: 1.0
Meat: 0.5
Fat: 0.0
45-MINUTE PREPARATION TIP: Begin cooking sweet potatoes before preparing the rest of the recipe.