Main DishesJanuary 09, 2014
Calories
40
Sodium
80mg
3% DV
Fat
2g
3% DV
Protein
4g
9% DV
Carbs
1g
0% DV
Fiber
1.0g
4% DV
Broccoli and Cheddar Cheese Soufflé
25
4
1 head broccoli, cut into florets, blanched**
4 eggs, yolks separated whites
2 tbsp Cheddar,
grated, plus extra for sprinkling
Salt and freshly ground black pepper
Butter and flour
4 eggs, yolks separated whites
2 tbsp Cheddar,
grated, plus extra for sprinkling
Salt and freshly ground black pepper
Butter and flour
Preheat the oven to 200C and place a baking tray inside to heat.
Place the blanched broccoli into a blender and blend until finely
chopped. Pour into a bowl and add the egg yolks and mix well until combined.
In a separate bowl, whisk the egg whites until soft peaks form when the
whisk is removed.Then carefully fold the egg whites into the blended
broccoli.
Again carefully, add the cheese and season well with salt and freshly
ground black pepper.
Butter four ramekins and dust with flour. Spoon the soufflé mixture into
the ramekins up to the brim. Sprinkle with a little extra grated cheese.
Place the ramekins onto the heated baking tray and place in the oven for
eight minutes, or until risen and golden.
Serve.
Nutritions
Calories
40
Sodium
80mg
3% DV
Fat
2g
3% DV
Protein
4g
9% DV
Carbs
1g
0% DV
Fiber
1.0g
4% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g5%
Polysaturated Fat0.33g2%
Monosaturated Fat0.67g4%
Cholesterol4mg1%
Sodium80mg3%
Potassium122mg3%
Protein4g9%
% DAILY VALUE*
Total Carbohydrate
Fiber1.0g4%
Sugar0.6000000000000001g1%
Vitamin A183IU3%
Vitamin B60.04mg2%
Vitamin C20mg34%
Calcium43mg4%
Iron0.22mg1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.