Recipes: Savory Mushroom Souffle

Savory Mushroom Souffle

Serves 6.

1 tbsp. olive oil

4 c. minced fresh mushrooms

3 green onions, minced

2 tbsp. flour

1 c. nonfat milk, warmed

4 egg whites

½ c. shredded low-fat Swiss cheese

¾ tsp. dried tarragon

¹/₈ tsp. freshly grated nutmeg

Heat oil in a 10-inch nonstick skillet over medium-high heat. Add mushrooms and green onions and saute 15 minutes, or until mushrooms weep moisture. Add flour and cook, stirring, 2 minutes. Slowly whisk in warm milk. (Sauce should thicken to consistency of heavy cream.)

Pour mixture into oiled 1-quart souffle dish with 2-inch paper collar attached to outside rim. In a large bowl, beat egg whites to soft-peak stage. Fold into sauce.

Bake for 25 minutes until lightly browned and puffy.

Nutrition information per serving:

Calories130

Carbohydrates8 g

Fat7 g

including sat. fat2 g

Cholesterol80 mg

Sodium105 mg

Calcium156 mg

Diabetic exchanges per serving: ½ bread/ starch exch., 1 med-fat meat exch. and ½ fat exch.

Broccoli and Ricotta Cheese Souffle

Serves 4.

1 tbsp. olive oil

½ c. minced onions

4 egg whites

1 c. steamed chopped broccoli

2 c. part-skim ricotta cheese

½ c. grated Parmesan cheese

Heat oil in a 10-inch nonstick skillet over medium-high heat. Add onions and saute 5 minutes, stirring frequently to prevent browning.

Remove onions from heat. Stir in broccoli, ricotta cheese, egg yolks and Parmesan cheese.

Preheat oven to 375 degrees. Pour into oiled 1-quart souffle dish with 2-inch paper collar attached to outside rim. In a large bowl, beat egg whites to soft-peak stage. Fold into broccoli mixture.

Bake 35 to 40 minutes until lightly browned and puffy.

Nutrition information per serving:

Calories350

Protein29 g

Fat21 g

including sat. fat10 g

Cholesterol207 mg

Sodium500 mg

Dietary fiber2 g

Diabetic exchanges per serving: 1 bread/ starch exch., 4 med-fat meat exch.

Nora's Grand Marnier Dessert Souffle

Serves 6.

1 tbsp. unsalted butter

2 tbsp. flour

½ c. nonfat milk, warmed

1/3 c. sugar

1/3 c. Grand Marnier liqueur

3 whole eggs

¼ c. grated fresh orange peel

Heat butter and oil in a 10-inch nonstick skillet over medium-high heat. Add flour and cook 2 minutes, stirring constantly to prevent browning. Slowly whisk in warmed milk. (Sauce should thicken to consistency of heavy cream.) Remove from heat. Add sugar and Grand Marnier.

Preheat oven to 375 degrees. Separate eggs, combining whites in one bowl. Stir yolks into sauce. Beat egg whites to soft peak stage, then fold into sauce. Pour into oiled 1-quart souffle dish with 2-inch paper collar attached to outside rim.

Bake 30 minutes until lightly browned and puffy. Garnish with orange peel.

Nutrition information per serving:

Carbohydrates20 g

Protein7 g

Fat7 g

including sat. fat2 g

Cholesterol112 mg

Calcium41 mg

Dietary fiber0 g