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Diabetes Forecast

The Healthy Living Magazine

Broccoli and Swiss Soufflé

Per Serving

Broccoli and Swiss Soufflé

Makes: 8
Serving Size: 1/2 cup
Calories 85
Fat 3.5 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 1 g
Sugars 3 g
Cholesterol 30 mg
Sodium 75 mg (without added salt)
Protein 8 g
Choices: Carbohydrate 0.5, Lean meat 1
  • Makes: 8
  • Serving Size: 1/2 cup
  • Preparation Time: 17 minutes
  • Cooking Time: 42 minute

Ingredients

2 tsp. olive oil
1/2 cup chopped onion
3 Tbsp. minced scallions
Salt and pepper to taste
2 Tbsp. all-purpose flour
1 cup 1% milk
1 egg yolk, beaten
1/2 cup shredded, reduced-fat Swiss cheese
1 package (10-oz.) frozen chopped broccoli, thawed, drained, and patted dry
6 egg whites, lightly beaten
1/4 tsp. cream of tartar

Directions

  1. Preheat the oven to 400°F. Coat a 1 1/2-quart soufflé dish with cooking spray, and set aside.
  2. Heat the olive oil in a large skillet over medium heat. Add the onions and scallions, and sauté for 5 minutes. Remove the skillet from the heat. Add in the salt, pepper, and flour and mix well. Gradually add half the milk, stirring constantly with a wire whisk. Add in the remaining milk, and return the pan to the stove. Whisk constantly for 2 minutes until sauce is thick. Remove the pan from the heat.
  3. Add the egg yolk to a bowl. Pour in the milk mixture, and whisk until smooth. Add the mixture back to the same skillet, and cook for 1 minute. Add in the Swiss cheese and thawed broccoli. Set aside.
  4. Beat the egg whites with the cream of tartar on high speed with an electric mixer until stiff. Add a small amount of the egg yolk mixture to the egg whites and fold in gently. Add the remaining egg yolk mixture to the egg whites, folding carefully until the egg white is fully incorporated. Spoon the mixture into the soufflé dish. Bake for 30 minutes until the soufflé is set. Serve immediately.
 
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