Vegetable and Sides Dishes: Vegetables

Last Editorial Review: 10/27/2008


Simple Spring Vegetable Souffle


  • Canola oil cooking spray
  • 3 large eggs, higher omega-3 if available
  • 1/4 cup unbleached white flour
  • 1/2 teaspoon baking powder
  • pinch of salt
  • 1/2 cup egg substitute
  • 1/4 cup fat-free half-and-half or low fat milk
  • 1 cup 1% cottage cheese, whipped in a food processor until smooth
  • 1 teaspoon oregano flakes (other dry herb like basil can be substituted)
  • 2 cups chopped spring vegetables (small bite-size pieces), such as broccoli florets, asparagus, artichoke hearts, zucchini or finely chopped spinach or Swiss chard (rinsed and squeezed well of any moisture)
  • 1 1/2 cup shredded reduced fat sharp cheddar cheese
  • 1/4 cup chopped green onions (white and part of green), optional


  1. Preheat oven to 400 degrees. Coat an 8 x 8-inch baking dish with cooking spray and set aside.
  2. In a large mixing bowl, combine the eggs, flour, baking powder, and salt and beat until well blended. Add in the egg substitute and half-and-half and beat until smooth. Stir in the cottage cheese, spring vegetables, and sharp cheddar cheese.
  3. Pour into the prepared dish and bake for 10 minutes. Reduce temperature to 350 degrees and bake for 20 minutes longer. Serve warm.

Makes 6 servings

Nutritional Information:
Per serving: 208 calories, 20 g protein, 12 g carbohydrate, 9 g fat, 5 g saturated fat, 2 g monounsaturated fat, 0.4 g polyunsaturated fat, 130 mg cholesterol, 2 g fiber, 510 mg sodium. Calories from fat: 38 percent.

Recipes provided by Elaine Magee; © 2008 Elaine Magee

Health Solutions From Our Sponsors