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Nutritional Facts

Blue Cheese Souffle

Lightened up to fewer than 100 calories per serving and packed with protein, this rich and flavorful soufflé is a great side for beef. —Sarah Vasques, Milford, New Hampshire

8 ServingsPrep: 25 min. Bake: 25 min.

Ingredients

5 egg whites
6 tablespoons grated Parmesan cheese, divided
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
Dash ground nutmeg
Dash cayenne pepper
1 cup fat-free milk
1/3 cup crumbled blue cheese
4 egg yolks
1/8 teaspoon cream of tartar

Directions

Let egg whites stand at room temperature for 30 minutes. Coat a 2-qt.
souffle dish with cooking spray and lightly sprinkle with 2
tablespoons Parmesan cheese; set aside.
In a small saucepan, combine flour and spices. Gradually whisk in
milk. Bring to a boil, stirring constantly. Cook and stir 1 minute
longer or until thickened. Reduce heat. Stir in blue cheese and
remaining Parmesan cheese. Remove from the heat; transfer to a large
bowl.
Stir a small amount of hot mixture into egg yolks; return all to the
bowl, stirring constantly. Allow to cool slightly.
In another large bowl with clean beaters, beat egg whites and cream

2 of 2

Blue Cheese Souffle (continued)

Directions (continued)

of tartar until stiff peaks form. With a spatula, stir a fourth of
the egg whites into cheese mixture until no white streaks remain.
Fold in remaining egg whites until combined.
Transfer to prepared dish. Bake at 350° for 25-30 minutes or
until the top is puffed and center appears set. Serve immediately.
Yield: 8 servings.

Nutrition Facts: 1 serving equals 95 calories, 5 g fat (3 g saturated fat), 111 mg cholesterol, 335 mg sodium, 5 g carbohydrate, trace fiber, 8 g protein. Diabetic Exchanges: 1 medium-fat meat, 1/2 fat.