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.
Serves 5.
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
