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Fluffy Asparagus and Goat Cheese Soufflés

Prepare all the ingredients Get asparagus ready The raw souffle mixture Out of the oven... A good spoonful... A close up

Asparagus and goat cheese are a good pair, and they work perfectly well in this recipe, asparagus adds the tender-crispy crunchiness, and goat cheese gave the souffles more creamy and cheesy taste. It is a great appetizer to impress your guests from the beginning.













Trans-fat Free, Low Carb, Low Sodium


1 pound asparagus
trimmed, about 1 bunch
1 ½ cups milk, skim
2 tablespoons butter, unsalted
or half olive oil
3 tablespoons all-purpose flour
1 x salt
to taste
1 x black pepper
freshly ground, to taste
1 pinch nutmeg
4 large egg yolks
at room temperature
8 large egg whites
at room temperature
1 cup goat (chevre) cheese


Add a large skillet with 1 inch of hot water and bring to a boil. Place asparagus into the skillet.

Partially cover and cook the asparagus until tender-crisp, 2 to 3 minutes.

Drain and run under cold water.

Dry the asparagus with a kitchen papper towel, then slice into ½-inch size.

Place rack on lowest level of oven, preheat to 375°F.

Coat six 10-ounce ramekins or souffle dishes with cooking spray or grease with butter.

Set ramekins on a large rimmed baking sheet.

Heat milk in a small saucepan over medium heat until hot.

Melt butter in a medium saucepan over medium-low heat.

Whisk in flour and cook, whisking constantly, for 2 minutes.

Turn off heat and slowly whisk in hot milk.

Turn the heat back to medium-low and keep whisking until the mixture is thickened, about 4 minutes.

Add salt, pepper to taste and nutmeg.

Remove from the heat and whisk in 4 egg yolks, one at a time.

Pour the mixture into a large bowl and stir in the asparagus and cheese.

Add 8 egg whites in a large bowl.

Beat with an electric mixer, slowly increasing the speed, until they start to foam.

Go on beating until the whites hold their shape, do not overbeat. (When you lift the beaters out and the peak doesn’t flop over, which means it's ready)

With a rubber spatula, gently stir one-third of the whites into the egg yolk mixture to lighten it.

Gently fold in the remaining egg whites just until blended.

Divide the soufflé mixture among the prepared ramekins or souffle dishes, filling them almost to the top.

Bake until puffy and golden and an instant-read thermometer inserted into the center registers 145°F, about 22 minutes.

Cool for a few minutes and serve warm.


* not incl. in nutrient facts

Nutrition Facts

Serving Size 201g (7.1 oz)
Amount per Serving
Calories 14644% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 4g 18%
Trans Fat 0g
Cholesterol 151mg 50%
Sodium 112mg 5%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 7%
Sugars g
Protein 22g
Vitamin A 17% Vitamin C 8%
Calcium 11% Iron 12%
* based on a 2,000 calorie diet How is this calculated?


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