Lean Spinach Soufflé
- Buttery Vegetable Oil Spray
- 4 large eggs
- 1/4 cup (separated) shredded Parmesan cheese
- 1 10oz package frozen chopped spinach,
thawed & squeezed dry
- 1 cup nonfat milk
- 1 1/2 Tablespoons cornstarch
- 1 Tablespoon dry marjoram
- 1 Tablespoon instant minced onion
- 1/2 teaspoon pepper
- 1/8 teaspoon ground nutmeg
- 1/4 teaspoon cream of tartar
Preheat oven to 375°.
Coat interior of 4 7oz Soufflé dishes (or a 1 1/2 quart Soufflé dish) with oil spray. Set aside.
Separate the eggs and throw away 2 of the yolks. Put the 2 yolks into a food processor or blender with the spinach and 2 Tablespoons of Parmesan cheese. Set aside.
Stir milk gradually into cornstarch in a pan. Add marjoram, onion, pepper and nutmeg. Cook over high heat, stirring, until mixture comes to a boil. Transfer to the blender or food processor with the egg/cheese mixture and whirl until smooth.
Combine the 4 egg whites and cream of tartar in large bowl of an electric mixer. Beat until whites hold soft peaks. Gently fold spinach mixture into egg whites. Transfer to prepared Soufflé dishes and sprinkle with remaining 2 Tablespoons of Parmesan cheese. TIP: to keep Soufflé from overflowing , with the tip of a knife, draw a circle on Soufflé about 1-inch from edge.
Bake in 375° oven until Soufflé is richly browned and center jiggles only slightly when gently shaken (about 20 minutes for the 4 7-oz dishes and 25 minutes for the larger Soufflé dish). Serve immediately.
Amount Per Serving:
Calories 127 - Calories from Fat 40
Percent Total Calories From: Fat 31%, Protein 36%, Carbohydrate 33%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 2g, Cholesterol 111mg, Sodium 251mg, Total Carbohydrate 11g, Dietary Fiber 1g, Sugars 0g, Protein 11g, Vitamin A 117%, Vitamin C 31%, Calcium 0%, Iron 13%