Spinach-Parmesan Souffles Recipe

Looking for an easy Spinach-parmesan souffles recipe? Learn how to make Spinach-parmesan souffles using healthy ingredients.


Submitted by mercedescortess

Makes 6 servings



Lightened-up Spinach-parmesan souffles

Recipe Ingredients for Spinach-parmesan souffles

10 oz frozen spinach
1/2 red onion
2 green onions
2 garlic cloves
5 tbsp breadcrumbs
3 tbsp flour
1 1/2 cups 1% milk
1/2 tsp salt
1/4 tsp pepper
1/4 tsp ground nutmeg
2 large eggs
4 egg whites
2 oz grated parmesan
1 tbsp butter
1 tbsp olive oil
6 whole wheat bread slices

Recipe Directions for Spinach-parmesan souffles

  1. Preheat oven to 400F. Coat 7 1-cup ramekins (or 12-unit muffin pan) with oil spray and coat with breadcrumbs. Thaw spinach and squeeze out the excess water very well.

  2. In a medium saucepan, melt the butter and add the olive oil, add the chopped onion and green onions and cook until translucent. Add the chopped garlic and cook for 2 more minutes. Add the flour and cook for 3 minutes. Then, stirring constantly and with a whisk, add the warmed milk and cook until it thickens. About 10 minutes in medium-low heat, stir constantly.

  3. Beat the 4 egg whites plus the separated egg whites from the 2 eggs, until they form soft peaks. Mix the egg yolks and parmesan cheese with the spinach very well, and add little by little the milk mixture and mix very well, avoiding to scramble the yolks.

  4. Add 1/3 of the egg whites to the milk mixture and gently fold. Proceed with the other 2/3rds in two batches and fold very gently.

  5. Fill the ramekins 3/4 of the way and sprinkle with a little parmesan cheese. Place in the oven, in the middle rack. Lower the temperature to 375F and cook for 20-30 minutes, until they are puffed and golden brown.

  6. Serve with whole wheat toast

Categories

Seafood, Vietnamese, St. Patrick's Day, Toast

Nutrition Facts
Serving Size 214.4g
Amount Per Serving
Calories
262
Calories from Fat
96
% Daily Value*
Total Fat
10.7g
16%
Saturated Fat
4.4g
22%
Trans Fat
0.2g
Cholesterol
87mg
29%
Sodium
651mg
27%
Potassium
543mg
16%
Total Carbohydrates
25.7g
9%
Dietary Fiber
3.7g
15%
Sugars
6.2g
Protein
16.6g
Vitamin A 96% Vitamin C 25%
Calcium 28% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in calcium
  • High in manganese
  • High in selenium
  • Very high in vitamin A
  •   Bad points
  • High in cholesterol
  • High in sodium
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