Asparagus Goat Cheese Souffles - 9g Carbs, 1g Fiber, 0g Added Sugar
From: Eating Well - March/April 2011
Puffy and warm, these asparagus-goat cheese souffles are the essence of
spring. Serve them alongside a big salad with a tangy vinaigrette for a
light supper or a special brunch. Though these are wonderful either way,
the addition of truffle oil is spectacular and decadent-tasting.
NUTRITION PROFILE - -
Low calorie | Low carbohydrate | Low sodium | High calcium | Diabetes appropriate | Healthy weight
Active Time: 30 minutes
Total Time: 50 minutes
Servings: 6
1 bunch asparagus (about 1 lb), trimmed
1 1/2 cups nonfat milk
2 Tbsp butter
3 Tbsp all-purpose flour
1/2 tsp coarse salt, divided
1/4 tsp freshly ground pepper
Pinch of ground nutmeg
4 large egg yolks, at room temperature (see Tips)
1 1/2 tsp truffle oil (optional; see Tips)
8 large egg whites, at room temperature
1 cup crumbled or diced aged goat cheese (see Note) OR Manchego cheese
Fill a large skillet with 1 inch of hot water and bring to a boil.
Add asparagus. Partially cover and cook the asparagus until tender-crisp,
about 3 minutes. Drain; refresh under cold water. Blot the asparagus
dry with a clean kitchen towel, then cut into 1/2-inch slices.
Position rack on lowest level of oven; preheat to 375 degrees F.
Coat six 10-ounce ramekins with nonstick cooking spray. Place
ramekins on a
large rimmed baking sheet.
Heat milk in a small saucepan over medium heat until hot. Melt butter
in a medium saucepan over medium-low heat. Whisk in flour and cook,
whisking often, for 2 minutes. Turn off heat and slowly whisk in hot
milk. Return the heat to medium-low and continue whisking until the
mixture is thickened, 3 to 4 minutes. Whisk in 1/4 teaspoon salt,
pepper and nutmeg. Remove from the heat and whisk in 4 egg yolks, one
at a time, and truffle oil, if using. Transfer the mixture to a large
bowl and stir in the asparagus and cheese.
Place 8 egg whites in a large bowl. Beat with an electric mixer, slowly
increasing the speed, until they begin to foam. Add the remaining
1/4 teaspoon salt and continue to beat until the whites hold their
shape; do not overbeat. (You'll know they are ready when you lift
the beaters out and the peak doesn't flop over.)
Using a rubber spatula, gently stir one-third of the whites into the egg
yolk mixture to lighten it. Gently fold in the remaining egg whites just
until blended. Divide the souffle mixture among the prepared ramekins,
filling them almost to the top. (Discard any leftover mixture or prepare
another ramekin for another souffle.)
Bake the souffles on the bottom rack until puffy and golden and an
instant-read thermometer inserted into the center registers
145 degrees F, 20 to 25 minutes. Do not overcook—the centers will look
soft.
TIPS & NOTES - -
Make Ahead Tip: Equipment: six 10-ounce ramekins
Tips: To bring an egg to room temperature, either set it out on the
counter for 15 minutes or submerge it (in the shell) in a bowl of
lukewarm (not hot) water for 5 minutes.
Look for truffle oil in small bottles near other oils in well-stocked supermarkets or gourmet food shops.
Ingredient Note:
Goat cheese, also know as chevre (French for "goat"), is earthy-tasting
and slightly tart. Aged goat cheese has a nutty, sharp flavor and is
drier and firmer than fresh goat cheese. Look for it in a well-stocked
cheese section at large supermarkets and specialty cheese shops. We
don't recommend using fresh, creamy goat cheese as a substitute—Manchego
cheese is a better choice.
Servings: 6
Nutrition per Serving:
205 Calories, 13g Fat, 7g Sat, 4g Mono, 167mg Cholesterol, 14g Protein,
9g Carbs, 1g Fiber, 0g Added Sugars, 372mg Sodium, 296mg Potassium
Nutrition Bonus: Folate (22% daily value), Vitamin A (21% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 2 medium fat meat, 1 fat
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