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Written by Alaina Bodi, a Mayo Clinic dietetic intern
This impressive dish is the perfect addition to your holiday brunch menu. At 145 calories each, these soufflés are packed with nutritious veggies and flavor!
Number of servings: 4
Serving Size: 1 soufflé each
Ingredients
- ½ cup panko breadcrumbs
- ½ teaspoon unsalted butter
- 6 cup spinach, stems removed
- 2 cups cremini mushrooms, chopped
- ¼ teaspoon each, salt and ground black pepper, mixed
- 1 1/3 cup skim milk
- 1 ½ tablespoons cornstarch plus 3 tablespoons cold water
- ¼ cup Gruyere cheese
- Pinch of ground nutmeg
- 3 egg whites
Directions
Heat the oven to 375º F. Lightly coat four 8-ounce ramekins with cooking spray. Sprinkle the ramekins with panko breadcrumbs. 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.
Nutritional analysis per serving:
· Calories: 145
· Total Fat: 3 g
· Saturated fat: 2 g
· Trans fat: 0 g
· Monounsaturated fat: 1 g
· Cholesterol: 12 mg
· Sodium: 284 mg
· Total carbohydrate: 15 g
· Dietary fiber: 2 g
· Total sugars: 5 g
· Protein: 12 g
For more recipes like this, visit Mayo Clinic Healthy Recipes
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