Blue Cheese Souffle

Name: Blue Cheese Souffle
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 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, room temperature; 1/8 teaspoon cream of tartar

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

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, room temperature
1/8 teaspoon cream of tartar

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 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.
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° 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.