H3 Recipe: Spinach and Mushroom Souffle

INGREDIENTS:

3 each Eggs, whites only

½ teaspoon butter, unsalted, melted

½ cup Panko bread crumbs

6 cups Spinach, fresh, trimmed of stems

2 cups Mushrooms, crimini, chopped

¼ teaspoon Salt and pepper mixed

1 ½ Tablespoons Cornstarch

1 1/3 cups Skim milk

¼ cup Gruyere cheese

Pinch Nutmeg, ground                              

PREPARATION:

• Preheat oven to 400° F.


• Lightly spray 8 ounce ramekins with non-stick pan spray.


• Sprinkle the ramekins with the bread crumbs


• Place the ramekins on a baking sheet


• In medium saute pan, add butter. Saute spinach and mushrooms then season.


• Drain spinach and mushrooms from excess water.


• Then chop cooked vegetables.


• In medium sauce pot, add cornstarch, and then gradually whisk in the skim milk until smooth.


• Bring to light boil over medium heat while whisking frequently.


• Reduce heat, and stir in gruyere cheese.


• Then pour mixture over cooked vegetables, and season with nutmeg.


• In separate bowl whip the egg whites with electric mixer until firm peaks form.  Then carefully fold vegetable milk mixture in with the firm egg whites.


• Place equal portions of the egg mixture into the ramekins.


• Reduce the heat of the oven to 375° F. 


• Bake for about 20 minutes or until the center is firm and slightly golden brown.

 

Number of servings: 4

Serving size: 1 each

Calories: 148

Fat grams: 4