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Hands-on time: 15 minutes
Total time: 45 minutes
- 4 eggs, separated
- 1 large white potato, peeled and diced
- 1 10-oz pkg frozen chopped spinach, thawed
- 2 tbsp olive oil
- 1/2 medium yellow onion, diced into 1/4-inch pieces
- 1 clove garlic, minced
- 3 tbsp white whole-wheat flour
- 1 cup low-fat milk
- 1/4 tsp ground nutmeg
- 1/4 tsp ground black pepper
- 1 1/2 cups shredded low-fat cheddar cheese
- Olive oil cooking spray
- Add egg whites to a mixing bowl and place in refrigerator to keep cold. In a separate bowl, beat egg yolks and set aside at room temperature. Ensure that oven rack is in middle position and preheat oven to 375°F.
- Fill a small saucepot with water and bring to a boil on medium-high heat. Add potato, return to a boil and cook for 10 minutes. Drain potato and add back to dry pot. Heat on medium-high for about 2 minutes, until dry. Set aside.
- Squeeze as much liquid from spinach as possible and set aside. In a large saucepot, heat oil on medium-high. Add onion and garlic and saute until soft, about 1 to 2 minutes. Add flour and cook for an additional 1 to 2 minutes.
- Whisk milk slowly into onion mixture until smooth and mixture thickens, about 1 to 2 minutes. Add nutmeg and pepper. Gradually add cheese, mixing until incorporated. Remove mixture from heat. Temper egg yolks by adding about 1/2 cup hot cheese sauce to yolks, beating constantly. Then whisk egg yolk-cheese mixture back into cheese sauce, beating constantly until incorporated and smooth, about 1 minute.
- In the bowl of a large food processor, add potato, spinach and cheese sauce; puree for 30 seconds to 1 minute, until smooth.
- Remove egg whites from refrigerator. Beat with an electric mixer on high speed until stiff peaks form, about 3 minutes.
- Using a spatula, gently fold egg whites into spinach mixture. Mist 8 6-oz ramekins with cooking spray. Fill each ramekin with spinach mixture, until about 1/2 inch from the top. Place ramekins directly on middle oven rack and bake for 25 to 30 minutes, until well browned. (Soufflés will rise.) Remove from oven and serve immediately.
Nutrients per spinach soufflé: Calories: 177, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g Carbs: 14 g, Fiber: 2 g, Sugars: 3 g, Protein: 12 g, Sodium: 238 mg, Cholesterol: 112 mg
Nutritional Bonus: Even when cooked, spinach is rich in vitamin K, folate, manganese, which, among other benefits, all help to keep our bones strong, healthy and free of fractures.