- Cooking spray
- 2 tablespoons dry breadcrumbs
- 1/4 cup minced shallots (about 1 large)
- 1/3 cup all-purpose flour (about 1 1/2 ounces)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/4 cups 1% low-fat milk
- 1/3 cup dry white wine
- 1 large egg yolk
- 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh chives
- 1 teaspoon chopped fresh oregano or chervil
- 1/4 teaspoon chopped fresh tarragon (optional)
- 6 large egg whites
- Dash of cream of tartar
- calories 129
- caloriesfromfat 30 %
- fat 4.3 g
- satfat 2.3 g
- monofat 1.3 g
- polyfat 0.3 g
- protein 10.7 g
- carbohydrate 11.6 g
- fiber 0.4 g
- cholesterol 44 mg
- iron 0.9 mg
- sodium 440 mg
- calcium 186 mg
How to Make It
Preheat oven to 350°.
Lightly coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish. Set aside.
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add shallots; sauté 2 minutes or until tender. Remove shallots from pan; set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, salt, and pepper in saucepan. Gradually add milk, stirring with a whisk until blended; stir in wine. Bring to a boil over medium-high heat, stirring constantly; cook 1 minute or until thick. Remove from heat.
Place egg yolk in a medium bowl, and gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk. Add to remaining hot milk mixture, stirring constantly. Cook for 30 seconds, stirring constantly; remove from heat. Add cheese; stir until smooth. Stir in shallots, parsley, chives, oregano, and tarragon, if desired. Spoon cheese mixture into a large bowl.
Place egg whites and cream of tartar in a large bowl; beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into cheese mixture; gently fold in remaining egg white mixture. Spoon into prepared dish. Bake at 350° for 55 minutes or until puffy, golden, and set. Serve immediately.