Asiago, Artichoke and Spinach Souffle - 10g Carbs, 2g Fiber, 0g Added Sugars
From EatingWell - May/June 2012
Try this rich-tasting cheese, artichoke and spinach souffle recipe
for your next brunch. If you can't find artichoke bottoms—literally
the bottom of the artichoke heart without the leaves attached—you
can substitute regular canned artichoke hearts instead. Just be sure
to pat them very dry to prevent your souffle from being too wet.
Nutrition Profile - -
Low calorie | Low carbohydrate | Low sodium | High calcium | Diabetes appropriate
Active Time: 30 minutes
Total Time: 1-1 1/4 hours
Servings: 8
3 Tbsp fine, dry breadcrumbs
1 (14oz can) artichoke bottoms, drained
4 oz (about 1 1/4 cups) chopped frozen spinach, thawed
1 cup finely shredded Asiago or Parmesan cheese
1/2 tsp freshly ground pepper
1 1/2 cups low-fat milk
2 Tbsp unsalted butter
2 Tbsp canola oil
1/4 cup white whole-wheat flour (see Tips) or all-purpose flour
4 large egg yolks, at room temperature (see Tips)
8 large egg whites, at room temperature (see Tips)
1/8 tsp salt
Position rack in lower third of oven; preheat to 375 degrees F. Coat
eight 10-ounce ramekins or a 2 1/2-quart souffle dish (or similar-size
baking dish) with cooking spray. Sprinkle with enough breadcrumbs to
generously coat the inside, tilting to evenly distribute; tap out
excess. Place ramekins on a baking sheet.
Pat artichoke bottoms dry, chop and then pat dry again. Press thawed
spinach in a fine sieve until very dry, then finely chop. Combine the
chopped artichoke and spinach in a bowl with Asiago (or Parmesan) and
pepper.
Heat milk in a small saucepan over medium heat until steaming. Melt
butter and oil in a medium saucepan over medium-low heat. Whisk in
flour and cook, whisking, for 2 minutes. Slowly whisk in the hot milk
and cook over medium-low heat, whisking, until the mixture is the
consistency of thick batter, 2 to 4 minutes. Transfer to a large bowl.
Whisk in egg yolks, one at a time, until incorporated. Whisk in the
artichoke-spinach mixture.
Clean and dry a large mixing bowl and beaters, making sure there are
no traces of oil. (Any fat in your egg whites may prevent your souffle
from rising properly.) Beat egg whites in the bowl with an electric
mixer on medium speed until foamy. Add salt; gradually increase speed
to high and beat until shiny and stiff, but not dry.
Do not overbeat: stop when the egg whites hold their shape in the bowl
and on the beater but don't look overly dry or lumpy.
Using a rubber spatula, stir one-third of the whites into the egg-yolk
mixture to lighten it. Gently fold in the remaining egg whites just
until evenly distributed. It's OK if a few white streaks remain. Spoon
the batter into the prepared dish(es).
Bake until puffed and firm to the touch, 20 to 24 minutes for 10-ounce
souffles, 38 to 42 minutes for a 2 1/2-quart souffle. (Resist the
temptation to take a peek until the last 5 minutes of baking—an open
oven door will let in too much cool air and may interrupt the rising.)
Once out of the oven, even a beautifully puffed souffle will slowly
deflate, so go directly to the table to show off its beauty, then
serve it at once.
Tips & Notes
Make Ahead Tip:
Prepare through Step 3, cover and refrigerate for up to 1 day. Bring
to room temperature before folding in egg whites.
Equipment: Eight 10-ounce ramekins or a 2 1/2-quart souffle dish
Tips:
White whole-wheat flour, made from a special variety of white wheat,
is light in color and flavor but has the same nutritional properties
as regular whole-wheat flour. It is available at large supermarkets
and natural-foods stores and online at bobsredmill.com or
kingarthurflour.com. Store it in the freezer.
Room-temperature egg whites will gain more volume when beaten and help
your souffle rise. To bring eggs to room temperature before separating
the yolks from the whites, set the eggs out on the counter for 15 minutes
or submerge (in the shell) in a bowl of lukewarm (not hot) water for
5 minutes.
For the fluffiest souffle, the egg whites must be completely free of
any traces of yolk. Separate the eggs one at a time before adding the
white to the mixing bowl; if there are any specks of yolk in the white,
throw away the white, clean the bowl with soap and water and start over.
Servings: 8
Nutrition per Serving:
197 Calories, 13g Fat, 5g Sat, 4g Mono, 112mg Cholesterol, 11g Protein,
10g Carbs, 2g Fiber, 0g Added Sugars, 270mg Sodium, 188mg Potassium
Nutrition Bonus: Vitamin A (43% daily value), Calcium (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 1 medium fat meat, 1 1/2 fat
