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Broccoli and Rice Souffle

Diet.Chef's picture
Ingredients
  Butter 1 Tablespoon
  Onion 1⁄2 , finely chopped
  Plain flour 2 Tablespoon
  Skim milk 1 Cup (16 tbs), heated
  Salt 1 Pinch
  Pepper 1 Pinch
  Ground nutmeg 1⁄4 Teaspoon
  Low fat cheese 1⁄2 Cup (8 tbs)
  Cooked rice 1 Cup (16 tbs)
  Blanched broccoli 1 Cup (16 tbs) (Flowerets)
  Eggs 3 , separated
Directions

1. In a small saucepan, heat butter over medium heat until bubbly, add onion and saute for 2 minutes. Reduce heat to low, add flour and cook, stirring constantly, for 2 minutes.
2. Gradually whisk in milk (a), add salt, pepper and nutmeg. Stir until sauce thickens. Remove from heat. Add cheese, rice, broccoli and egg yolks (b), mix well.
3. ln a large bowl, beat egg whites until soft peaks form. Fold 1/4 of the beaten egg whites into broccoli mixture (c), then fold in the remaining whites.
4.Lightly grease four 3/4-cup capacity souffle dishes and divide mixture between each dish (d). Bake in a moderate oven for 25 minutes. Serve immediately.

Recipe Summary

Difficulty Level: 
Bit Difficult
Cuisine: 
American
Course: 
Main Dish
Method: 
Baked
Restriction: 
Lacto Ovo Vegetarian
Ingredient: 
Broccoli
Interest: 
Everyday, Healthy
Preparation Time: 
15 Minutes
Cook Time: 
30 Minutes
Ready In: 
45 Minutes
Servings: 
4

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Average: 4.2 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 244 Calories from Fat 89

% Daily Value*

Total Fat 10 g15.3%

Saturated Fat 4.9 g24.7%

Trans Fat 0 g

Cholesterol 177.3 mg59.1%

Sodium 250.8 mg10.4%

Total Carbohydrates 26 g8.7%

Dietary Fiber 0.67 g2.7%

Sugars 4.6 g

Protein 13 g25.6%

Vitamin A 7.4% Vitamin C 3.1%

Calcium 17.8% Iron 8.3%

*Based on a 2000 Calorie diet

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Broccoli And Rice Souffle Recipe