Note: Liquid egg substitute or pasteurized egg whites can be substituted for the 4 egg whites. They are sold in pint containers in the dairy case of most supermarkets. From “Good Housekeeping 400 Healthy Recipes.”
• 3 tbsp. plain dried breadcrumbs
• 1 1/2 c. low-fat milk
• 1/3 c. cornstarch
• 2 eggs, separated, plus 4 egg whites (see Note)
• 1 (10-oz.) pkg. frozen chopped spinach, thawed and squeezed dry
• 3 tbsp. freshly grated Parmesan cheese
• 1/2 tsp. salt
• 1/4 tsp. coarsely ground black pepper
• 1/2 tsp. cream of tartar
Preheat oven to 425 degrees. Spray a 10-inch quiche dish or shallow 2-quart casserole with cooking spray; sprinkle with breadcrumbs to coat. Set aside.
In 2-quart saucepan, with wire whisk, beat milk with cornstarch until blended. Heat milk mixture over medium-high heat, stirring constantly, until mixture thickens and boils; boil 1 minute. Remove pan from heat.
In large bowl, with rubber spatula, mix egg yolks, spinach, Parmesan, salt and pepper until blended; stir in warm milk mixture. Cool slightly (if spinach mixture is too warm, it will deflate beaten egg whites).
In another large bowl, with mixer at high speed, beat cream of tartar and 6 egg whites until stiff peaks form. Gently fold egg-white mixture, one-third at a time, into spinach mixture.
Spoon soufflé mixture into quiche dish. Bake soufflé until top is golden and puffed, about 20 minutes. Serve immediately.