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Blue Cheese Souffle Recipe
Blue Cheese Souffle Recipe photo by Taste of Home

Blue Cheese Souffle Recipe

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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
TOTAL TIME: Prep: 25 min. Bake: 25 min.
MAKES:8 servings
TOTAL TIME: Prep: 25 min. Bake: 25 min.
MAKES: 8 servings

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

Nutritional 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.

Directions

  1. 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.
  2. 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.
  3. Stir a small amount of hot mixture into egg yolks; return all to the bowl, stirring constantly. Allow to cool slightly.
  4. In another large bowl with clean beaters, beat egg whites and cream 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.
  5. 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.
Originally published as Blue Cheese Souffle in Healthy Cooking December/January 2013, p27

Nutritional 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.

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