1 c. chopped onion
1 c. shredded carrots
1 clove garlic, minced
2 Tbsp. water
1 1/2 c. skim milk
1/2 c. oat bran
2 Tbsp. snipped fresh parsley
1/2 tsp. salt
1/8 tsp. each: pepper and ground nutmeg
1 c. shredded Cheddar or Monterey Jack cheese
4 egg whites

Bring to boiling the onion, carrots, garlic and water in a saucepan. Reduce heat, cover and simmer about 10 minutes or until vegetables are tender (stir occasionally). Do not drain. Stir in milk, oat bran, parsley, salt, pepper and nutmeg. Over medium-high heat, bring to boiling; cook and stir 2 minutes. Remove from heat. Stir in cheese until melted. Cool slightly. In large mixer bowl beat egg whites until stiff peaks form. Fold into vegetable mixture. Pour into an ungreased 1 1/2-quart souffle dish and bake for 50 minutes in a 325° oven. Top should be brown and a knife inserted near the center should come out clean. Serve immediately. Makes 4 servings.

Per Serving: 218 Calories, 10 g. Fat, 31 mg. Cholesterol and 551 mg. Sodium.