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Lemon-Scented Broccoli Soufflé

Photo: Karry Hosford
Yield 6 servings (serving size: 3/4 cup)
Serve this soufflé straight out of the oven. Plunge the serving spoon in the middle of the dish--the soufflé will fall, but its airy texture will remain.

Ingredients

  • 3/4 pound finely chopped broccoli
  • 1/3 cup all-purpose flour
  • 1 1/2 cups 1% low-fat milk
  • 1/3 cup fat-free sour cream
  • 1 tablespoon grated lemon rind
  • 3/4 teaspoon salt
  • 3 large egg yolks
  • 1 garlic clove, minced
  • 6 large egg whites
  • Cooking spray

Nutrition Information

  • calories 117
  • caloriesfromfat 27 %
  • fat 3.5 g
  • satfat 1.3 g
  • monofat 1.2 g
  • polyfat 0.4 g
  • protein 8.9 g
  • carbohydrate 12.2 g
  • fiber 0.9 g
  • cholesterol 110 mg
  • iron 0.8 mg
  • sodium 398 mg
  • calcium 121 mg

How to Make It

  1. Preheat oven to 325°.

  2. Cook broccoli in boiling water 4 minutes or until tender. Drain. Cool to room temperature on paper towels.

  3. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a saucepan; stir well. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Reduce heat to medium-low. Stir in sour cream, rind, salt, yolks, and garlic; cook for 1 minute or until thick, stirring constantly. Pour mixture into a large bowl, and stir in broccoli.

  4. Beat the egg whites with a mixer at high speed until stiff peaks form. Gently stir one-third of egg whites into broccoli mixture; fold remaining egg whites into broccoli mixture. Spoon mixture into a 2-quart souffle dish coated with cooking spray. Place on middle rack of oven. Bake at 325° for 40 minutes. Serve immediately.