These luscious savoury soufflés are not only delicious but also quite simple to assemble. The only thing to remember is that soufflés should be served immediately out of the oven for the most impressive presentation. However, if they fall, don’t despair; just turn them out of their ramekins and serve alongside a simple tossed green salad.
2 tsp (10 mL) unsalted butter, melted
1/4 cup (60 mL) finely grated Parmesan cheese
1 tomato, chopped into 1/4 in (0.6 cm) pieces
2 Tbsp (30 mL) crumbled reduced-fat feta cheese
2 tsp (10 mL) chopped fresh dill
1/3 cup (80 mL) frozen chopped spinach, thawed
2/3 cup (160 mL) non-fat plain Greek yogurt
2 large free-range eggs, whites and yolks separated
1/4 tsp (1 mL) freshly ground black pepper
1/4 tsp (1 mL) sea salt
Pinch of nutmeg
1/4 tsp (1 mL) finely grated lemon zest
1/8 tsp (0.5 mL) cream of tartar
Preheat oven to 375 F (190 C).
Brush insides of 5 - 6 oz ramekins with melted butter. Divide cheese among ramekins and shake to thoroughly coat inside of ramekin, just like flouring a cake pan. Knock out any loose cheese that has not adhered to butter and set ramekins aside on rimmed baking sheet.
In small bowl, stir together tomato, feta, and dill. Divide evenly among ramekins.
Squeeze out as much water as possible from spinach and finely chop. Place spinach in large bowl and whisk together with yogurt, egg yolks, pepper, salt, nutmeg, and lemon zest.
In another bowl, using a whisk or electric beaters, whip together egg whites and cream of tartar until they just hold stiff peaks. Fold one-third of whites into yogurt mixture to lighten mixture before gently folding remaining whites throughout. Don’t worry if there are a few streaks of egg white still left; it is better to undermix slightly than overmix. Divide mixture among prepared ramekins. Tap each firmly on counter. Bake on tray until soufflés are puffed over rims of ramekins and lightly golden brown on top, about 15 to 17 minutes. Serve immediately.
Each serving contains: 93 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 4 g total carbohydrates (1 g sugars, 1 g fibre); 290 mg sodium
Low-cal craving buster
With protein-packed eggs, umami-rich Parmesan cheese, and creamy Greek yogurt, these savoury Spinach and Tomato Soufflés are deceivingly healthy, coming in at just under 100 calories each. Serve each with a simple tossed salad, and you’ve got yourself a low-calorie meal that satisfies—but not at the expense of your waistline.
source: "A Taste of Yogurt", alive #367, June 2013
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.