Diabetic Cooking

Main Dishes

Garlic & Herb Broccoli Soufflé

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Ingredients

  • 1 1/2 cups finely chopped broccoli florets
  • 1 1/2 tablespoons butter
  • 1 1/2 tablespoons all-purpose flour
  • 1 1/4 cups fat-free (skim) milk
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 4 light garlic & herb spreadable cheese wedges (about 1 ounce each)
  • 2 eggs, separated
  • 4 egg whites
  • 1/4 teaspoon cream of tartar

Directions

Preheat oven to 375°F. Spray 2 quart soufflé dish with nonstick cooking spray.

Place broccoli in small microwavable bowl. Cover with vented plastic wrap; microwave on HIGH 1 minute. Set aside.

Melt butter in medium skillet over medium heat. Whisk in flour; cook 2 minutes or until completely smooth, stirring constantly. Gradually whisk in milk until smooth and well blended. Add garlic and salt; whisk constantly over medium heat 2 to 3 minutes or until sauce boils and is thickened. Remove from heat; whisk in cheese.

Beat 6 egg whites in large bowl with electric mixer at high speed until soft peaks form. Add cream of tartar; beat until stiff peaks form.

Place 2 egg yolks in separate large bowl. Whisk 1/4 cup cheese mixture into egg yolks until smooth. Stir remaining cheese mixture into egg yolk mixture until smooth. Stir in broccoli.

Working in batches, gently fold egg white mixture into bowl. Pour into prepared dish

Bake 30 minutes or until puffed and golden. Serve immediately.

Yield: 6 servings. Serving size: 1/6 of total recipe.

Nutrition Facts Per Serving:
Calories: 115, Carbohydrates: 7 g, Protein: 9 g, Fat: 6 g, Saturated Fat: 3 g, Cholesterol: 79 mg, Sodium: 382 mg, Fiber: 0 g

Exchanges per serving: 1 Fat, 1 Vegetable, 1 Meat.


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