This spinach and mushroom souffle contains cheese, but just a small amount of a pungent Gruyere. When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.
Servings: 4
Nutritional Information Per Serving
- 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
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.
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
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