1/4 lb large flat noodles
safflower oil, for coating pan
2 tsp unsalted butter
1/4 cup minced green onion
1/4 cup minced red bell pepper
1/2 cup thinly sliced mushrooms
2 tsp whole wheat pastry flour
1/2 tsp herbal salt substitute
1/2 cup nonfat milk
1/4 cup nonfat yogurt
1 dash fresh ground black pepper
2 egg whites
2 whole eggs
1/4 cup finely chopped parsley


In a large pot over high heat, bring to a boil 2 quarts of water. Cook noodles until barely tender (about 5 minutes). Drain and refresh under cold water, then set aside.
Preheat oven to 350 degrees F. Lightly oil an 8-inch ring mold or an -inch-square baking pan.
In a large skillet over medium-high heat, heat butter and saute green onion, bell pepper, and mushrooms for 5 minutes. Add flour and salt substitute and cook, stirring, for 2 minutes. Pour in milk and cook, stirring frequently, until thick (about 8 minutes). Stir in yogurt and pepper and remove from heat.
Separate eggs. In a small bowl combine all egg whites and beat until stiff. In a separate bowl beat egg yolks until foamy, then add to sauteed vegetables. Add drained noodles and fold in egg whites, then parsley. Pour mixture into prepared pan.
Bake until set (about 30 minutes). Unmold and serve hot.