1/3 c. cottage cheese
1 oz. sharp cheddar cheese, shredded
2 eggs, separated
1 tsp. instant onion reconstituted in 2 tsp. warm water
1 tsp. Dijon mustard
Dash Worcestershire sauce
Dash parsley flakes

Preheat oven to 375 degrees. Spray 2 (10 ounce) custard cups with non-stick cooking spray.

In blender container, combine cheese, egg yolks, onion, mustard and Worcestershire sauce and process until smooth, scraping down sides of container as necessary. Set aside.

In small mixing bowl, beat egg whites until stiff but not dry. Fold 1/3 of cheese mixture into beaten whites, then fold remaining cheese mixture into each sprayed cup. Place cups on baking sheet and bake until puffs are golden brown, about 25 minutes. (2 protein exchanges - 178 calories)