This classic French dish combines egg yolks and egg whites with savory spinach, herbs, and grated Parmesan. While baking, the egg mixture puffs up to form a golden crust on the outside, sealing in light, airy goodness.
Nutrition Facts
Spinach Soufflés
Calories
Protein
FiberNutrition Facts
| Calories | 144 | |
|---|---|---|
| Total Fat | 6.0 g | |
| Saturated Fat | 3.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 2.5 g | |
| Cholesterol | 96 mg | |
| Sodium | 354 mg | |
| Total Carbohydrate | 9 g | |
| Dietary Fiber | 1 g | |
| Sugars | 3 g | |
| Added Sugars | 0 g | |
| Protein | 14 g | |
Dietary Exchanges
1/2 other carbohydrate, 2 lean meat
Ingredients
Servings 4
Serving Size 1 soufflé
-
Cooking spray -
1 tablespoon plus 1 1/2 teaspoons whole-wheat bread crumbs (lowest sodium available) -
4 large egg whites -
1/4 teaspoon cream of tartar -
6 ounces baby spinach -
1 teaspoon minced garlic -
1 tablespoon chopped, fresh Italian (flat-leaf) parsley OR -
1 teaspoon dried parsley (crumbled) -
2/3 cup fat-free milk (cold) -
2 tablespoons all-purpose flour -
1/8 teaspoon black pepper -
2 ounces grated Parmesan cheese -
2 large egg yolks
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 425°F. Lightly spray four 6-ounce ramekins with cooking spray. Lightly sprinkle the bread crumbs in each, spreading to coat the bottom and sides completely. -
In a medium bowl, whisk together the egg whites and cream of tartar. Set aside. -
Lightly spray a small skillet with cooking spray. Cook the spinach and garlic over medium heat for 3 to 4 minutes, or until the spinach is wilted but still very green, stirring constantly. Remove from the heat. Stir in the parsley. Set aside. -
In a medium saucepan, whisk together the milk, flour, and pepper. Bring to a boil over medium-high heat for 4 to 5 minutes, or until the mixture thickens, whisking constantly. Remove from the heat. Let cool for 10 minutes. -
Meanwhile, using a hand mixer or stand mixer, beat the egg white mixture on high speed for 20 to 30 seconds, or until medium peaks form. -
Stir the spinach mixture into the milk mixture. Stir in the Parmesan and egg yolks until well combined. Gently fold in one-third of the egg white mixture at a time until well combined. -
Spoon 1/2 cup of the soufflé mixture into each of the ramekins. Gently tap the ramekins on the counter 2 or 3 times to level the mixture. Place the ramekins on a baking sheet. -
Bake for 5 minutes. Reduce the oven temperature to 350˚F. Bake for 20 minutes, or until the soufflés are puffy and golden brown. Serve immediately.
Cooking Tip: Don’t get excited and open the oven early to peek! Doing this may cause the soufflé fall.
