- Cooking spray
- 3 tablespoons dry breadcrumbs, divided
- 1/4 cup finely chopped onion
- 2 tablespoons all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon ground red pepper
- Dash of ground nutmeg
- 1 cup fat-free milk, divided
- 1 large egg yolk, lightly beaten
- 6 tablespoons (1 1/2 ounces) finely grated Gruye@Sre cheese
- 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
- 6 large egg whites, lightly beaten
- 1/4 teaspoon cream of tartar
- calories 109
- caloriesfromfat 29 %
- fat 3.5 g
- satfat 1.6 g
- monofat 1.1 g
- polyfat 0.3 g
- protein 9.8 g
- carbohydrate 9.6 g
- fiber 1.8 g
- cholesterol 44 mg
- iron 1.4 mg
- sodium 261 mg
- calcium 187 mg
How to Make It
Preheat oven to 400°.
Coat a 1-quart souffle dish with cooking spray; sprinkle with 1 tablespoon breadcrumbs.
Heat a medium saucepan coated with cooking spray over medium-high heat. Add onion; saute 2 minutes or until tender. Remove from heat. Add flour, salt, peppers, and nutmeg, stirring well. Gradually add 1/2 cup milk, stirring with a whisk until well blended. Stir in 1/2 cup milk. Cook mixture over medium heat 2 minutes or until thick and bubbly, stirring constantly with a whisk. Remove from heat.
Place egg yolk in a bowl. Gradually add milk mixture to egg yolk, stirring constantly with a whisk. Return mixture to pan. Cook 1 minute or until thick. Remove from heat; stir in cheese and spinach. Cool 5 minutes.
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 milk mixture; gently fold in remaining egg white mixture and 2 tablespoons breadcrumbs. Spoon into prepared dish. Bake at 400° for 30 minutes or until souffle is puffy and set. Serve immediately.