Broccoli Souffle
Broccoli Recipes Don't Get Much Tastier Than This One
Frozen broccoli florets are folded into a creamy cheese sauce. So rich you'll never believe it's low fat.
Broccoli and cheese are a marriage made in heaven. And with this broccoli cheese souffle recipe, it's easy to see why. Light and fluffy, yet creamy and satisfying, this broccoli souffle is a definite crowd-pleaser. In fact, if you are making this broccoli recipe for a holiday or family gathering, be prepared to bring the recipe with you, because everyone will want it!
The best part is this broccoli cheese souffle recipe only looks complicated. It's really quite easy. You don't even have to thaw the frozen broccoli florets in advance.
The key to a successful souffle lies in the egg whites. First, it's crucial that you use a clean glass or stainless steel bowl. Plastic bowls tend to harbor fat, which keeps egg whites from reaching their full, whipped potential.
Also, be sure that you have no yolks in your egg whites. Even a tiny speck of yolk will prevent the whites from whipping properly. It is a good idea to separate each egg white into a small bowl first, then transfer it to a larger bowl for beating. That way, if any yolk gets in, you only have to throw out one egg white, not the whole batch.
The best way to check for soft peaks is to pull the beaters of your electric mixer back. If you see little, triangular egg white hunks on the end of the beaters, you have soft peaks.
For more delicious and healthy broccoli recipes, see also broccoli au gratin, broccoli with garlic and pine nuts, broccoli salad, broccoli slaw, broccoli cheese soup and steamed broccoli and cauliflower.
Broccoli Cheese Souffle Recipe
Ingredients:
- 2 Tbsp. grated Parmesan cheese
- 3 Tbsp. butter
- 2 Tbsp. canola oil
- 5 Tbsp. whole wheat flour
- 1 cup evaporated skim milk
- 1 cup non-fat milk
- 1/2 tsp. kosher salt
- 1 tsp. dry mustard
- 1/2 cup shredded low-fat cheddar cheese
- 16 oz. frozen broccoli
- 4 egg yolks, lightly beaten
- 6 egg whites
- 1/2 tsp. cream of tartar
Directions:
- Preheat oven to 350 degrees F. Spray a 2-quart souffle dish with nonstick cooking spray. Pour the grated Parmesan into the souffle dish and shake to coat the bottom and sides. Set aside.
- Heat the butter and canola oil in a medium saucepan over medium heat. When the butter is melted, add the flour and stir with a wire whisk. Cook 2-3 minutes, whisking constantly. Pour in the evaporated skim milk and non-fat milk and continue whisking constantly to prevent lumps from forming. Add the kosher salt and dry mustard. Continue whisking until the mixture boils and thickens, about 2 to 4 minutes more. Stir in the cheddar cheese and the broccoli. When the cheese has melted, remove from heat.
- Stir in the egg yolks, a little at a time, until well incorporated. Set aside to cool slightly.
- Meanwhile, add the cream of tartar to the egg whites and beat with an electric mixer until soft peaks form. Using a rubber spatula or spoonula, fold the egg whites into the broccoli and cheese mixture, one-quarter at a time, very gently. The fewer the strokes of your spatula, the better. It's better to have a little egg white that isn't mixed in than to over-mix the batter.
- Gently pour the batter into the prepared pan. Bake 30 to 40 minutes or until the souffle is puffed and golden. Do not check on the souffle before 30 minutes.
Makes 8 servings.
Per serving: 207 calories, 11 g fat (4 g saturated fat), 120 mg cholesterol, 15 g carbohydrate, 1 g fiber, 13 g protein, 44% vitamin A, 88% vitamin C, 24% calcium, 7% iron
