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
- Preheat oven to 400 degrees. Coat an 8 x 8-inch baking dish with cooking spray and set aside.
- 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.
- 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
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