Trimmer souffle with just a few changes.
ALTHOUGH AIRY AND LIGHT IN texture, a typical souffle that is rich in butter and eggs sets off warning bells for anyone watching fat and cholesterol. Fortunately, a few modifications will produce delicious yet virtuous results.
An easy place to start is by cutting back on egg yolks, keeping only a few to enrich the flavor and to maintain some of the fragile, though temporary, stability of a souffle.
For souffles that use butter and flour to thicken milk, you can trim calories by thickening nonfat milk with cornstarch, as in this herbed spinach and parmesan cheese maindish souffle.
For the original dessert omelet-souffle, whipped yolks and whites baked floating in a butter sauce. The updated sauce uses cornstarch, not butter, to achieve similar smoothness.
Lean Spinach-Majoram Souffle
1 cup nonfat milk 1-1/2 tablespoons cornstarch 3 tablespoons chopped fresh or 1 tablespoon dried marjoram leaves 1 tablespoon instant minced onion 1/2 teaspoon pepper 1/8 teaspoon ground nutmeg 1/2 cup thawed and squeezed-dry frozen chopped spinach 1/4 cup shredded parmesan cheese 2 large egg yolks 6 large egg whites 1/4 teaspoon cream of tartar Lightly coat interior of a 1-1/2- to 1-3/4-quart souffle or other straight-sided baking dish with oil.
In a 2- to 3-quart pan, stir milk smoothly into cornstarch. Add marjoram, onion, pepper, and nutmeg. Stir over high heat until mixture comes to a boil. Smoothly puree in a blender with spinach, 2 tablespoons parmesan, and egg yolks.
In a large bowl, beat egg whites and cream of tartar on high speed until whites hold soft peaks. Fold spinach mixture into whites. Scrape into oiled dish. Sprinkle with remaining parmesan cheese.
With a knife tip, draw a circle on souffle top 1 inch from edge. Bake in a 375 [degrees] oven until richly browned and center jiggles only slightly when gently shaken, about 25 minutes. Makes 4 servings.
Per serving: 133 cal.; 12 g protein; 5.5 g fat (2 g sat.); 8.9 g carbo.; 231 mg sodium; 111 mg chol.
11 tablespoons sugar 3 tablespoons lemon juice 1/2 cup orange juice 2 teaspoons cornstarch 6 large egg whites 2 large egg yolks 3/4 teaspoon grated lemon peel 1/2 teaspoon vanilla Sweetened light sour cream or vanilla-flavored nonfat yogurt
In a 9-inch-wide ovenproof frying pan (attractive enough for serving) or in a cake pan, combine 3 tablespoons sugar, lemon and orange juices, and cornstarch; set aside.
In a large bowl, beat egg whites on high speed until foamy, then gradually beat in 6 tablespoons sugar until whites hold stiff peaks.
In another bowl, beat egg yolks until thick with remaining 2 tablespoons sugar, peel, and vanilla. Fold yolks into whites.
Over high heart, stir citrus juice mixture until boiling. Off the heat, spoon egg mixture in large dollops into the hot sauce.
Bake in a 350 [degrees] oven until omelet-souffle is golden brown and jiggles only slightly in the center when gently shaken, 15 to 20 minutes. Spoon sauce out with souffle; souffle center may be slightly creamy. Offer sour cream to add to taste. Makes 6 or 7 servings.
Per serving revised omelet-souffle: 104 cal.; 3.4 g protein; 1.3 g fat (0.4 g sat.); 20 g carbo.; 45 mg sodium; 53 mg chol.
Per serving original omelet-souffle (May 1964, page 194): 162 cal.; 4.7 g protein; 8.1 g fat (3.8 g sat.); 18 g carbo.; 93 mg sodium; 171 mg chol.
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|Title Annotation:||includes recipes|
|Article Type:||Brief Article|
|Date:||Apr 1, 1992|
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