Spinach Soufflé

By The American Heart Association

This traditional French recipe features a delightful blend of egg whites and yolks combined with flavorful spinach, spices, and grated Parmesan cheese. As it bakes, the egg mixture rises to create a beautiful golden crust that encases a light, fluffy interior.

Servings: 4 | Serving Size: 1 soufflé

Ingredients:

• Cooking spray
• 1 tablespoon and 1 1/2 teaspoons whole-wheat bread crumbs (lowest sodium available)
• 4 large egg whites
• 1/4 teaspoon cream of tartar
• 6 ounces baby spinach
• 1 teaspoon minced garlic
• 1 tablespoon chopped fresh Italian (flat-leaf) parsley OR 1 teaspoon dried parsley (crumbled)
• 2/3 cup cold fat-free milk
• 2 tablespoons all-purpose flour
• 1/8 teaspoon black pepper
• 2 ounces grated Parmesan cheese
• 2 large egg yolks

Directions:

1. Preheat the oven to 425°F. Lightly coat four 6-ounce ramekins with cooking spray, then dust the insides with bread crumbs, ensuring even coverage on the bottoms and sides.
2. In a medium bowl, whisk the egg whites and cream of tartar until blended, then set aside.
3. Spray a small skillet with cooking spray and sauté the spinach and garlic over medium heat for about 3 to 4 minutes, until the spinach is wilted yet vibrant green, stirring frequently. Remove from heat and mix in the parsley. Set aside.
4. In a medium saucepan, combine the milk, flour, and pepper, whisking until smooth. Bring the mixture to a boil over medium-high heat, whisking constantly for 4 to 5 minutes until thickened. Remove from heat and allow to cool for 10 minutes.
5. While the mixture cools, use a hand mixer or stand mixer to beat the egg whites on high speed for 20 to 30 seconds, until medium peaks form.
6. Incorporate the spinach mixture into the cooled milk mixture and add the Parmesan and egg yolks, mixing thoroughly. Carefully fold in one-third of the egg white mixture at a time until fully incorporated.
7. Divide the soufflé mixture evenly among the prepared ramekins, filling each with about 1/2 cup. Gently tap the ramekins on the counter a couple of times to level the mixture. Arrange the ramekins on a baking sheet.
8. Bake for 5 minutes. Then, lower the oven temperature to 350°F and continue baking for an additional 20 minutes, or until the soufflés are puffed and golden. Serve immediately.

Quick Tips:

• Cooking Tip: Resist the urge to open the oven prematurely, as this can cause the soufflé to collapse.

Nutritional Information:

Calories: 144 per serving

Protein: 14g per serving

Fiber: 1g per serving

For further details about the Spinach Soufflés Recipe from the American Heart Association, click here.