Spinach and mushroom souffle

Dietician's Tip

When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.

Ingredients

  • 1/2 cup panko bread crumbs
  • 1/2 teaspoon unsalted butter
  • 6 cups spinach, stems removed
  • 2 cups crimini mushrooms, chopped
  • 1/4 teaspoon salt and ground black pepper, mixed
  • 1 1/3 cup skim milk
  • 1 1/2 tablespoons cornstarch plus 3 tablespoons cold water
  • 1/4 cup Gruyere cheese
  • Pinch of ground nutmeg
  • 3 egg whites

Directions

Heat the oven to 375 F. Lightly coat 4 8-ounce ramekins with cooking spray. Sprinkle the ramekins with panko bread crumbs. Place the ramekins on a baking sheet.

Heat a medium saute pan over medium heat. Add the butter, and saute the spinach and mushrooms. Season with salt and pepper. Drain any excess water off the spinach and mushrooms.

Heat the milk in a medium saucepan. Add the cornstarch and water mixture. Bring to a light boil, whisking frequently. Reduce heat and stir in cheese. Pour the milk mixture over the cooked vegetables. Season with nutmeg.

In a separate medium bowl, whip the eggs with a mixer until firm peaks form. Carefully fold vegetable mixture in with the firm egg whites. Place equal portions of the egg mixture into the ramekins. Bake for approximately 30 minutes or until centers are firm and slightly golden brown.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 145
Total carbohydrate: 15 g
Cholesterol: 12 mg
Dietary fiber: 2 g
Monounsaturated fat: 1 g
Protein: 12 g
Saturated fat: 2 g
Serving size: 1 ramekin
Sodium: 284 mg
Total fat: 3 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Vegetables: 2 1/2

Diabetes Meal Plan Choices

Milk and milk products: 1/2
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1/2
Vegetables: 1

Last Updated Apr 23, 2016


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