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Soufflé has a reputation for being notoriously difficult. But this spinach and mushroom soufflé is an exception. And here's a tip: When you cook with pungent cheeses, like Gruyère, you only need a small amount for strong flavor. It saves on calories and fat.
SPINACH AND MUSHROOM SOUFFLÉ
- ½ cup panko bread crumbs
- ½ teaspoon unsalted butter
- 6 cups spinach, stems removed
- 2 cups crimini mushrooms, chopped
- ¼ teaspoon salt and ground black pepper, mixed
- 1 1/3 cup skim milk
- 1 ½ tablespoons cornstarch plus 3 tablespoons cold water
- ¼ cup Gruyère cheese
- Pinch of ground nutmeg
- 3 egg whites
Heat the oven to 375 degrees Fahrenheit. 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 sauté pan over medium heat. Add the butter, and sauté 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.
Nutritional information per serving size 1 ramekin cup:
145 calories; 3 g total fat; 2 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 12 mg cholesterol; 284 mg sodium; 15 g total carbohydrate; 2 g dietary fiber; 5 g total sugars; 12 g protein.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.