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Lemon-Scented Broccoli Soufflé

 

.
9

Yield

6

servings

Prep

8

min

Cook

46

min

Ready

60

min

Low Fat, Low Cholesterol, Trans-fat Free, Low Carb, Sugar-Free
 

Ingredients

¾ pound broccoli florets
finely chopped
cup all-purpose flour
1 ½ cups milk, 1%
*
cup sour cream, non-fat
1 tablespoon lemon
rind, grated
¾ teaspoon salt
3 each egg yolks
*
1 clove garlic
minced
6 large egg whites
1 x nonstick cooking spray
*

Directions

Preheat oven to 325°.

Cook broccoli in boiling water 4 minutes or until tender.

Drain.

Cool to room temperature on paper towels.

Lightly spoon flour into a dry measuring cup; level with a knife.

Combine flour and milk in a saucepan; stir well.

Bring to a boil over medium heat; cook 1 minute, stirring constantly.

Reduce heat to medium-low.

Stir in sour cream, rind, salt, yolks, and garlic; cook for 1 minute or until thick, stirring constantly.

Pour mixture into a large bowl, and stir in broccoli.

Beat the egg whites with a mixer at high speed until stiff peaks form.

Gently stir one-third of egg whites into broccoli mixture; fold remaining egg whites into broccoli mixture.

Spoon mixture into a 2-quart souffle dish coated with cooking spray.

Place on middle rack of oven.

Bake at 325° for 40 minutes.

Serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 114g (4.0 oz)
Amount per Serving
Calories 7723% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 371mg 15%
Total Carbohydrate 3g 3%
Dietary Fiber 0g 1%
Sugars g
Protein 13g
Vitamin A 35% Vitamin C 91%
Calcium 5% Iron 5%
* based on a 2,000 calorie diet How is this calculated?

 

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