This innocent-looking soufflé provides twice the vitamin C you need each day and more than 40% of your daily calcium requirement.
Makes 2 servings
Nutrition (per serving, estimated)
- Energy: 422 kcal
- Protein: 34 g
- Fat: 20 g
- Carbohydrate: 23 g
- Fibre: 5 g
Estimated values.
Ingredients
- Vegetable oil
- 2 tsp grated parmesan
- 6 egg whites and 3 egg yolks (at room temperature)
- ¼ tsp salt (you can add kaşar cheese for more flavour)
- 2 tbsp margarine (reduced-fat, soft, trans-fat-free)
- 2 tbsp flour
- 1 bowl skim milk (warmed slightly in the oven or microwave)
- ½ tsp red pepper
- ¼ tsp nutmeg
- 1 head broccoli
- ¼ bowl beef or chicken stock
- 1 onion or 1 small green onion (chopped)
- ¼ bowl Swiss cheese (low-fat), or 1 tbsp kaşar (added before it comes out of the oven)
Method
Preheat the oven to 200°C. Grease 6 or 8 ceramic ramekins with spray oil and add parmesan inside. In a large metal bowl, crack the egg whites and whisk quickly for 4–6 minutes until they form stiff peaks, then add the salt and set aside. In a medium saucepan over medium heat, melt the margarine until foaming, then add the flour and stir for 2–3 minutes until it becomes a paste, without letting it brown. Take the pan off the heat, pour the mixture into the hot milk, and whisk quickly until lump-free. Add the red pepper, nutmeg, salt, and pepper. Bring the mixture to a gentle boil over medium-high heat, stirring for 2–3 minutes until thick, then remove from the heat. Add the egg yolks one at a time, mixing well after each. In a blender, purée the broccoli with the stock, then stir the broccoli mixture in. Add the onion and ¼ bowl of Swiss cheese to the milk mixture. Using a spatula, gently fold in 1–3 spoonfuls of the egg whites, then transfer the milk mixture into the remaining egg whites in the bowl. Divide the mixture between the prepared ramekins, whisk any remaining mixture with 1 tbsp of Swiss cheese and add on top. Bake for 25–30 minutes, until the soufflé is golden, and serve immediately. Enjoy!
Please note: contains wheat/gluten, milk, and eggs.