• 1/4 cup chopped onion (about 1 small)
  • 2 tablespoons reduced-calorie margarine
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon pepper
  • 1 cup skim milk
  • 3 eggs, separated
  • 1 package (12 ounces) frozen squash, thawed
  • 2 egg whites
  • 1/2 teaspoon cream of tartar


  1. Heat oven to 350 degrees F. Make a 4-inch band of triple thickness aluminum foil 2 inches longer than circumference of 6-cup souffle dish or 1-1/2-quart casserole; secure foil band around top edge of dish and foil with nonstick cooking spray.
  2. Cook onion in margarine in 2-quart nonstick saucepan until onion is softened. Stir in flour, salt, nutmeg and pepper. Cook over low heat, stirring constantly, until margarine is absorbed; remove from heat. Beat milk and egg yolks; stir into flour mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in squash.
  3. Beat egg whites and cream of tartar in medium bowl on high speed until stiff but not dry. Stir about one-fourth of the egg white mixture into squash mixture. Fold squash mixture into remaining egg white mixture.
  4. Carefully pour into souffle dish. Bake uncovered about 50 minutes or until set and cracks feel dry when touched lightly. Carefully remove foil band and divide souffle into 4 servings with 2 forks. Sprinkle each serving with Parmesan cheese. Serve immediately.

Recipe Yield: Servings: 4

Nutritional Information Per Serving:

Calories: 195
Fat: 9 grams
Sodium: 330 milligrams
Cholesterol: 165 milligrams
Protein: 11 grams
Carbohydrates: 17 grams

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Diabetic Exchanges

1/2 Bread/Starch; 1 Medium-Fat Meat; 1 Vegetable

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