Low Fat Spinach Souffle
- Number of Servings: 12
Ingredients
Smart Balance, Smart Balance Omega Plus Buttery Spread, 1 Tbsp, 1 serving (remove)Onions, raw, 1 cup, chopped (remove)Salt, 1 tsp (remove)Pepper, black, 1 tsp (remove)Nutmeg, ground, 0.5 tsp (remove)Garlic, 1 tsp (remove)Basil, 4 tbsp (remove)Milk, nonfat, 2 cup (remove)Egg substitute, liquid (Egg Beaters), .5 cup (remove)*Egg white, 12 serving (remove)Spinach, fresh, 1 package (10 oz) (remove)Cream Of Tartar, 0.5 tsp (remove)Bread crumbs, dry, grated, seasoned, .5 cup (remove)
Coat two (1) quart souffle dish with cooking spray. (Recipe will make 2 quart souffle, for half of the recipe I use large muffin tins sprayed and sprinkled with breadcrumbs for quick single servings) sprinkle 1/2 of bread crumbs on bottom of sprayed souffle dish (and/or muffin tins)
Sautee chopped onion in 1 tablespoon Smart Balance (Omega 3) spread until tender. Remove from heat and add Flour, salt, pepper and nutmeg stir well. Add 1 cup skim milk. Return to heat, stir until thick and bubbly. Add remaining 1 cup milk and stir agin with wire wisk till bubbly and thick. Remove from heat.
Pour 1/2 cup of egg substitue into medium size mixing bowl. Add milk mixture gradually to egg substitue, wisk thorougly to blend. Return egg and milk mixture to pan and heat till thickened. Remove from heat, add Spinach and 12 tablespoons Romano cheese. Mix well with wire wisk.
Pour1 cup of packaged liquid egg whites into large bowl. Add 1/2 tsp cream of tartar. Beat egg whites until soft peaks form.
Fold 1/4 of egg whites into spinach mixture. Blend thoroughly. fold remaining egg whites gently into spinach mixture.
Spoon into baking dish (fill 2/3rds full).
Bake at 400 degrees for 30 minutes or until set. (Muffin Tins wil need less time in the oven).
This recipe takes a while to put together, but is well worth the effort.
Enjoy!
Number of Servings: 12
Recipe submitted by SparkPeople user NLWARNER.
Sautee chopped onion in 1 tablespoon Smart Balance (Omega 3) spread until tender. Remove from heat and add Flour, salt, pepper and nutmeg stir well. Add 1 cup skim milk. Return to heat, stir until thick and bubbly. Add remaining 1 cup milk and stir agin with wire wisk till bubbly and thick. Remove from heat.
Pour 1/2 cup of egg substitue into medium size mixing bowl. Add milk mixture gradually to egg substitue, wisk thorougly to blend. Return egg and milk mixture to pan and heat till thickened. Remove from heat, add Spinach and 12 tablespoons Romano cheese. Mix well with wire wisk.
Pour1 cup of packaged liquid egg whites into large bowl. Add 1/2 tsp cream of tartar. Beat egg whites until soft peaks form.
Fold 1/4 of egg whites into spinach mixture. Blend thoroughly. fold remaining egg whites gently into spinach mixture.
Spoon into baking dish (fill 2/3rds full).
Bake at 400 degrees for 30 minutes or until set. (Muffin Tins wil need less time in the oven).
This recipe takes a while to put together, but is well worth the effort.
Enjoy!
Number of Servings: 12
Recipe submitted by SparkPeople user NLWARNER.
Nutritional Info Amount Per Serving
- Calories: 98.9
- Total Fat: 2.9 g
- Cholesterol: 6.0 mg
- Sodium: 395.2 mg
- Total Carbs: 9.2 g
- Dietary Fiber: 1.6 g
- Protein: 8.9 g
Member Reviews
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SCORP1082
Unfortunately this recipe doesn't make sense! I was all set to make it, then realized there are big problems. It talks about adding the flour, but there is no flour in the ingredients list! It also talks about basil, but never adds it. I guess I need to find another on. Quick! Since the oven is on! - 11/2/12