This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"The only thing that will make a soufflé fall is if it knows you are afraid of it."
-James Beard, Father of American Cuisine
Healthy recipe tip: Combining the flour and milk with the cheese makes a thick sauce that doesn't need extra fat.
Servings: 2 | Serving size: 1 souffle
Cooking Time: 30 Minutes
This recipe can be multiplied by 2.
No leftovers - eat it while you can.
|4 ounces||wild type mushrooms (oyster, shiitake, crimini)|
|2 Tbsp||balsamic vinegar|
|1/8||red bell pepper (slice into julienne strips)|
|2 ounces||low-fat Swiss cheese (shredded fine)|
|3/4 cup||2% milk|
|1 large||egg yolk|
|1/4 cup||all purpose white flour|
|1/2 tsp||unsalted butter|
|3 large||egg whites|
|1||tomato (peeled and chopped)|
|4||leaves fresh basil (chiffonade)|
Heat a small, non-stick sauté pan over high medium-high heat and add the mushrooms, sherry and balsamic vinegar. Cook over high heat, tossing occasionally. When the mushrooms are cooked, add the peppers. Continue to reduce until no liquid is left. Set aside.
In a blender, place Swiss cheese, milk, egg yolk and flour. Blend until smooth.
Preheat the oven to 400°F.
Butter two soufflé dishes. Divide the mushroom and pepper mixture evenly and place in the bottom of the soufflé dishes.
Whisk the egg whites in a copper bowl until they form stiff peaks. Fold together with the cheese mixture carefully.
Divide the soufflé mixture evenly between the two soufflé dishes on top of the mushroom mixture.
Place in the oven and reduce the heat to 375°F. Bake for about 10 minutes, until puffed and slightly browned on top.
While this is cooking, combine the tomato and basil.
Serve immediately with the tomato-basil mixture.
Serving size: 1 Souffle
|Calories 346||Calories from Fat 117|
|% Daily Value|
|Total Fat 13g||18%|
|Saturated Fat 7g||35%|
|Monounsaturated Fat g|
|Trans Fat g|
|Total Carbohydrates 27g||9%|
|Dietary Fiber 2g||8%|
|Vitamin A 54%||Vitamin C 113%|
|Calcium 44%||Iron 13%|
|Vitamin K 10 mcg||Potassium 782 mg|
|Magnesium 48 mg|