Spinach and Tomato Soufflés
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
Spinach and Tomato Soufflés
Directions
READ THIS NEXT
SEE MORE »
Turkey Enchilada Stuffed Poblano Peppers
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
Crab Cap Salad
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Curried Lentil Stuffed Squash
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
Kartoffelknödel Potato Dumplings Stuffed with Toasted Bread and Spinach
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.