If you are busy and need ideas for dinner, here is an easy recipe to make. It is low calorie and high protein. You can substitute any crumbled or shredded cheese for the goat cheese.
Broccoli and Goat Cheese Souffle
Makes: 4- 10 oz. servings
Ingredients
- 1 1/2 cup(s) finely chopped broccoli florets
- 1 teaspoon butter
- 1 teaspoon extra-virgin olive oil
- 2 tablespoon(s) all-purpose flour
- Low Calorie cooking spray
- 1 1/4 cup(s) low-fat milk
- 1 teaspoon(s) Dijon mustard
- 1/4 teaspoon(s) dried rosemary
- 1/4 teaspoon(s) salt
- 1/2 cup(s) crumbled goat cheese
- 3 large eggs, separated
- 2 large egg whites
- 1/4 teaspoon(s) cream of tartar
Directions
- Preheat oven to 375 degrees F. Coat four 10-ounce ramekins (or a 2- to 2 1/2-quart souffle dish) with cooking spray and place them on a baking sheet.
- Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
- Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary, and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
- Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or souffle dish.
- Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160 degrees F, about 20 minutes in ramekins or 30 minutes in a souffle dish. Serve immediately.
Nutritional Information per 10 oz. ramekin or 1/4 of casserole dish: Calories: 225, Fat: 5 g, Protein: 16 g, Carbs: 10g
Tags: Cheese Souffle, Dijon Mustard, Egg Whites, Egg Yolks, Electric Mixer, Extra Virgin Olive Oil, Goat Cheese, High Protein, Instant Read Thermometer, Low Calorie Cooking, Low Fat Milk, Milk Mixture, Place Broccoli, Purpose Flour, Ramekins, Shredded Cheese, Souffle Dish, Stiff Peaks, Teaspoon Butter, Virgin Olive Oil



















