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Rating: 3.9/5 (25 votes cast)

Meal Type: Dinner
Prep Time:
Cooking Time:
Total Time:
Cook Method: Oven, Stove
Difficulty: Medium
Cuisine: American
     Serving Size: 4 - Change
Nutritional Facts
Servings Per Recipe: 4

Amount Per Serving
Calories 253
% Daily Value**
Total Fat 14g
Saturated Fat 9g
Unsaturated Fat 1g
Cholesterol 45mg
Sodium 606mg
Total Carbohydrate 19g
Dietary Fiber 3g
Sugars 8g
Protein 16g
Vitamin A  115%Vitamin C  12%
Calcium  44%Iron  6%
Potassium  12%Vitamin E  1%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

Carrot And Onion Puff

Recipe Tags: Vegetable Recipes

Date Added: June 11, 2009
This recipe features commonly used items in every kitchen that can be whipped up in a hurry. This onion and carrot puff would go great with meatloaf or a salad.


1 cup Onion Chopped
1 cup Carrot Shredded
2 tablespoons Water
1 1/2 cups Skim Milk
1/2 cup Oat Bran
2 tablespoons Fresh Parsley Snipped
1/2 teaspoon Salt
1/8 teaspoon Nutmeg Ground
1/8 teaspoon Pepper
1 cup Cheddar Cheese Shredded
Clove Of Garlic minced
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1. In a large saucepan combine onion, carrots, garlic, and water.

2. Bring to boiling, reduce heat.

3. Cover and simmer about 10 minutes or till vegetables are tender, stirring occasionally. Do not drain.

4. Stir in milk, oat bran, parsley, salt, nutmeg, and pepper.

5. Bring to boiling over medium-hi heat, stirring constantly. Cook and stir for 2 minutes. Remove from heat.

6. Stir in cheese till melted. Cool slightly.

7. In a large mixer bowl beat egg whites till stiff peaks form (tips stand straight). Fold in vegetable mixture.

8. Pour into an ungreased 1 1/2 qt souffle dish.

9. Bake in a 325 deg F oven about 50 minutes or till top is brown and a knife inserted near the center comes out clean.

10. Serve immediately.

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Dietary Notes:
This recipe is high in Vitamin A with 115% of your daily recommended intake per serving. This recipe is a good source of Vitamin C with 12% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Wheat, Milk, Gluten, Cheese, Garlic, Onion allergies.
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