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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
  • Total Time
    Prep: 25 min. Bake: 25 min.
  • Makes
    8 servings

Ingredients

  • 5 large 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 large 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 seasonings. 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 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.
Nutrition Facts
1 serving: 95 calories, 5g fat (3g saturated fat), 111mg cholesterol, 335mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 8g protein. Diabetic Exchanges: 1 medium-fat meat, 1/2 fat.

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