Adapted from: Welland, D. 14-Day Clean-Eating Meal Plan. Clean Eating Magazine. (Vol 4, Issue 5). June 2011. page 80.
My Comment: I spotted this recipe in Clean Eating Magazine and decided 25-plus years was enough time between souffles. Years ago, I watched Julia Child on television, and I used to make a cheese souffle every once in a while. Needless to say, the buttery base was quite a bit more heavy than this version. This one seems a bit healthier. It remains, however, a bit complicated for a fast fix on a weeknight; be sure to read through the entire recipe first!
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 in 1/4-inch pieces
1 clove garlic, minced
3 TBSP whole wheat flour
1 cup low-fat milk (we used Rice Milk)
1/4 tsp ground nutmeg
1/4 tsp freshly ground black pepper
1 1/2 cups shredded low-fat cheddar cheese
Olive oil cooking spray
Method (long, read through it first)
1. Add egg whites to a large mixing bowl and place in the fridge to keep cold. In a separate bowl, beat egg yolks and set aside at room temperature. Ensure that the over rack is in the middle position and preheat the oven to 375 F.
2. Fill a small pan with water and bring to a boil over medium-high heat. Add potato, return to boil and cook for about 10 minutes. Drain potato and add back to dry pot. Heat on medium-high heat for about 2 minutes until dry. Set aside.
3. Squeeze liquid from spinach and set aside. In large saucepan heat olive oil on medium-high heat. Add onion and garlic and saute until softened – 1 to 2 minutes. Add flour and cook for additional 1-2 minutes.
4. SLOWLY whisk in the milk until smooth and mixture thickens – about 1-2 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 mixture to yolks, beating constantly. Then whisk egg yolks back into cheese sauce, beating constantly until incorporated and smooth (about 1 minute).
5. In the bowl of large food processor, add potato, spinach, and cheese sauce; puree for 30 seconds to 1 minute until smooth.
6. Remove egg whites from refrigerator. Beat with an electric mixer on high-speed until stiff peaks form, about 3 minutes.
7. Use a spatula, gently fold egg whites into spinach mixture. Mix 8 6-oz ramekins with cooking spray. Fill each until about 1/2 inch from the top. Place directly on middle oven rack and bake 25-30 minutes or until well-browned. Remove from oven and serve immediately.
Serves 8. Nutrition: 177 calories, 8 g fat, 14 g fiber, 12 g protein, 14 g carbohydrates.