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Photo: Karry Hosford Photo by: Photo: Karry Hosford

Lemon-Scented Broccoli Soufflé

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.

Cooking Light DECEMBER 2001

  • Yield: 6 servings (serving size: 3/4 cup)

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

Preparation

Preheat oven to 325°.

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

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.

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.

Nutritional Information

Amount per serving
  • Calories: 117
  • Calories from fat: 27%
  • Fat: 3.5g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 0.4g
  • Protein: 8.9g
  • Carbohydrate: 12.2g
  • Fiber: 0.9g
  • Cholesterol: 110mg
  • Iron: 0.8mg
  • Sodium: 398mg
  • Calcium: 121mg
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