Carrot and Onion Puff

== Ingredients ==
* 1 cup chopped onion
* 2 tbsp water
* ½ cup oat bran
* ½ tsp salt
* ⅛ tsp pepper
* clove garlic, minced
* 1 cup shredded carrots
* 1½ cups skim milk
* 2 tbsp snipped fresh parsley
* ⅛ tsp ground nutmeg
* 1 cup shredded cheddar cheese or Monterey Jack cheese 
* 4 egg whites
== Directions == 
# In a large saucepan combine onion, carrots, garlic, and water.
# Bring to boiling, reduce heat.
# Cover and simmer about 10 minutes or till vegetables are tender, stirring occasionally.
# Do not drain.
# Stir in milk, oat bran, parsley, salt, nutmeg, and pepper.
# Bring to boiling over medium-high heat, stirring constantly.
# Cook and stir for 2 minutes.
# Remove from heat.
# Stir in cheese till melted.
# Cool slightly.
# In a large mixer bowl beat egg whites till stiff peaks form (tips stand straight).
# Fold in vegetable mixture.
# Pour into an ungreased 1½ qt soufflé dish.
# Bake in a 325°F oven about 50 minutes or till top is brown and a knife inserted near the center comes out clean.
# Serve immediately. 
== Nutritional information ==
Per serving: 
* 218 calories | 17g protein | 19g carbohydrates | 10g fat | 31mg cholesterol | 551mg sodium | 460mg potassium
Category:Cheddar Recipes
Category:Jack cheese Recipes
Category:Low-calorie Recipes
Category:Onion Recipes
Category:Carrot Recipes
Category:Non-fat milk Recipes
Category:Egg white Recipes
Category:Oat bran Recipes