Broccoli Cheddar Souffle
|Minced onion||4 Teaspoon|
|All purpose flour||2 Tablespoon|
|Skim milk||1 Cup (16 tbs)|
|White pepper||1 Dash|
|Ground red pepper||1 Dash|
|Ground nutmeg||1 Dash|
|Extra sharp cheddar cheese||4 Ounce|
|Cooked long grain white rice||1 Cup (16 tbs)|
|Cooked broccoli||1 Cup (16 tbs)|
|Cream of tartar||1 Dash|
In small bowl beat egg yolks and set aside.
In small saucepan heat margarine over medium heat until bubbly and hot; add onion and saute until softened.
Reduce heat to low; add flour and cook, stirring constantly, for 3 minutes.
Remove from heat and, using small wire whisk, gradually stir in hot milk, stirring until mixture is smooth; add salt, white and red pepper, and nutmeg.
Return saucepan to medium heat and cook, stirring constantly, until mixture is thickened.
Reduce heat to low and cook, stirring frequently, for 10 minutes longer.
Add cheese and cook, stirring constantly, until cheese is melted; gradually stir beaten egg yolks into cheese sauce, stirring until well blended.
Remove sauce from heat.
Preheat oven to 350Â°F, gently stir rice into cheese sauce and transfer mixture to a large mixing bowl; gently fold in broccoli.
In another large bowl beat egg whites with cream of tartar until stiff but not dry.
Lightly stir 1/4 of the whites into broccoli mixture, then fold in remaining whites.
Spray 1 1/2-quart souffle or ovenproof glass dish with nonstick cooking spray; turn broccoli mixture into dish.
To form a crown, using the back of a spoon, make a shallow indentation about 1 inch from edge of dish all the way around souffle.
Bake for 40 minutes; serve immediately.
Serving size: Complete recipe
Calories 1471 Calories from Fat 659
% Daily Value*
Total Fat 74 g113.7%
Saturated Fat 29.6 g148%
Trans Fat 0 g
Cholesterol 970.6 mg323.5%
Sodium 1680.7 mg70%
Total Carbohydrates 123 g41%
Dietary Fiber 6.9 g27.4%
Sugars 15.9 g
Protein 73 g146.9%
Vitamin A 60% Vitamin C 4.4%
Calcium 121.9% Iron 42.2%
*Based on a 2000 Calorie diet