Asparagus Flan

Ingredients:

1 pound thin asparagus, woody ends removed
1/2 tsp. minced garlic
1 tsp. minced fresh chives
1 tsp. minced fresh ginger
1/8 tsp. dry mustard
1/3 cup plain non-fat yogurt
1/2 cup egg substitute
1 large egg white
1/8 tsp. salt (optional)

Preheat oven to 325° F.  Simmer asparagus until tender, about 4-5 minutes.  Drain and cut into 1-inch pieces, reserving 8 tips for garnish.  Place asparagus in a food processor fitted with a metal blade.  Add garlic, chives, ginger, mustard and yogurt.  Process until the mixture becomes smooth.  Add the egg substitute, egg white, and salt (if using).  Process to combine well.  Strain mixture through a sieve.

Place four 2/3-cup individual soufflé dishes in a baking pan.  Fill each with 1/2 cup of the mixture.  Fill the baking pan with hot water halfway up sides of the soufflé dishes.  Bake for about 40 minutes, until puffed and browned.  Garnish with asparagus tips.  Serve immediately.

Serves 4.

PER SERVING: 68 calories (16% calories from fat), 1 g total fat (0 saturated fat), 8 g protein, 8 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 160 mg sodium, 432 mg potassium.

JOSLIN EXCHANGES: 1 very low-fat protein, 1 vegetable.