- Cooking spray
- 1/2 cup dry breadcrumbs
- 6 ounces trimmed arugula (about 9 cups)
- 1/3 cup all-purpose flour
- 1/2 teaspoon salt
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground red pepper
- 1/8 teaspoon freshly ground black pepper
- 1 1/4 cups 1% low-fat milk
- 1 large egg yolk, lightly beaten
- 1/2 cup (2 ounces) shredded fontina cheese
- 6 large egg whites
- Dash of cream of tartar
- calories 154
- caloriesfromfat 30 %
- fat 5.1 g
- satfat 2.5 g
- monofat 1.5 g
- polyfat 0.5 g
- protein 10.8 g
- carbohydrate 16 g
- fiber 0.9 g
- cholesterol 50 mg
- iron 1.4 mg
- sodium 437 mg
- calcium 178 mg
How to Make It
Preheat oven to 350°.
Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish.
Cook arugula in boiling water 15 seconds or until wilted, and drain in a sieve, pressing until barely moist. Finely chop; place in a large bowl.
Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, ground red pepper, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick.
Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in arugula and cheese. Cool slightly.
Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into arugula mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350° for 45 minutes or until puffed, golden, and set. Serve immediately.
Wine Note: In France the choice for this dish would be a Sancaerre or Pouilly Funé, both of which are light, crisp wines made with Sauvignon Blanc grapes. Of course, there are dozens of fabulous Sauvignon Blancs made in the United States, too. A sassy light one that would be terrific here: Geyser Peak's Sauvignon Blanc from Sonoma County (about $10).
Asparagus and Gruyère Soufflé: Substitute 3/4 pound asparagus for arugula. Cook asparagus in boiling water 4 minutes; drain and rinse with cold water. Cut a 1-inch tip from each asparagus spear; finely chop stalks. Substitute 1 teaspoon dry mustard for ground red pepper. Substitute 1/2 cup (2 ounces) shredded Gruyère for fontina. Stir in asparagus tips and chopped asparagus with the cheese Yield: 6 servings.
CALORIES 165 (29% from fat); FAT 3g (sat 5g, mono 6g, poly 4g); PROTEIN 9g; CARB 5g; FIBER 7g, CHOL 49mg; IRON 6mg; SODIUM 387mg; CALC 191mg
Spinach and Feta Soufflé: Substitute 10 ounces baby spinach (about 8 cups) for the arugula. Substitute 1/2 cup (2 ounces) crumbled feta cheese for the shredded fontina. Stir in 2 teaspoons chopped fresh dill with the cheese. Yield: 6 servings.
CALORIES 143 (26% from fat); FAT 1g (sat 1g, mono 1g, poly 3g); PROTEIN 1g; CARB 5g; FIBER 5g, CHOL 47mg; IRON 1mg; SODIUM 490mg; CALC 167mg