Taste of Home
Blue Cheese Souffle
TOTAL TIME: Prep: 25 min. Bake: 25 min.
YIELD: 8 servings.
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
Ingredients
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5 large egg whites
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6 tablespoons grated Parmesan cheese, divided
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3 tablespoons all-purpose flour
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1/2 teaspoon salt
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1/4 teaspoon pepper
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Dash ground nutmeg
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Dash cayenne pepper
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1 cup fat-free milk
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1/3 cup crumbled blue cheese
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4 large egg yolks, room temperature
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1/8 teaspoon cream of tartar
Directions
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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.
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2.
In a small saucepan, combine flour and seasonings. Gradually whisk in milk. Bring to a boil, stirring constantly. Cook and stir until thickened, about 1 minute longer. Reduce heat. Stir in blue cheese and remaining 4 tablespoons Parmesan cheese. Remove from the heat; transfer to a large bowl.
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3.
Stir a small amount of hot mixture into egg yolks; return all to the bowl, stirring constantly. Allow to cool slightly.
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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.
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5.
Transfer to prepared dish. Bake at 350° until the top is puffed and center appears set, 25-30 minutes. 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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