Cauliflower and Cheddar Soufflé

Serves 4.

Note: Elegant and easy, this fall-inspired soufflé makes a lovely, light main dish, or a satisfying side dish to roast pork or chicken. From Meredith Deeds.

• 2 c. finely chopped cauliflower florets

• 2 tbsp. unsalted butter

• 3 tbsp. flour

• 1 1/4 c. low-fat milk, warmed

• 2 tsp. Dijon mustard

• 1/4 tsp. salt

• 1/8 tsp. cayenne

• 1/8 tsp. ground nutmeg

• 1 c. shredded sharp Cheddar

• 3 egg yolks

• 5 egg whites

• 1/4 tsp. cream of tartar


Preheat oven to 400 degrees.

Place cauliflower in a medium, microwave-safe bowl. Cover and microwave until tender, about 2 minutes.

Melt butter in a large saucepan over medium heat. Whisk in flour and cook, whisking, for 1 minute. Add milk, mustard, salt, cayenne and nutmeg, and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and whisk in the cheese and egg yolks until well combined. Transfer to a large bowl and stir in the cooked cauliflower.

Place egg whites and cream of tartar in a large bowl. Using an electric mixer, beat whites until firm but not stiff. Gently fold one-fourth of egg white mixture into cauliflower mixture; gently fold in remaining egg white mixture. Pour mixture into a 2-quart soufflé dish coated with cooking spray.

Place in the preheated oven and turn the heat down to 375 degrees. Bake for about 35 to 40 minutes, or until golden and puffy. Serve immediately.

Nutrition information per serving:

Calories 300 Fat 20 g Sodium 515 mg

Carbohydrates 12 g Saturated fat 11 g Calcium 320 mg

Protein 18 g Cholesterol 183 mg Dietary fiber 1 g

Diabetic exchanges per serving: ½ milk, ½ other carb, 2 medium-fat meat, 2 fat.