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

 * 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.
 * 4) Do not drain.
 * 5) Stir in milk, oat bran, parsley, salt, nutmeg, and pepper.
 * 6) Bring to boiling over medium-high heat, stirring constantly.
 * 7) Cook and stir for 2 minutes.
 * 8) Remove from heat.
 * 9) Stir in cheese till melted.
 * 10) Cool slightly.
 * 11) In a large mixer bowl beat egg whites till stiff peaks form (tips stand straight).
 * 12) Fold in vegetable mixture.
 * 13) Pour into an ungreased 1½ qt soufflé dish.
 * 14) Bake in a 325°F oven about 50 minutes or till top is brown and a knife inserted near the center comes out clean.
 * 15) Serve immediately.

Nutritional information
Per serving:
 * 218 calories | 17g protein | 19g carbohydrates | 10g fat | 31mg cholesterol | 551mg sodium | 460mg potassium