Low Fat Cheese and Asparagus Souffl
Elevate your brunch game with this light and airy Low-Fat Cheese and Asparagus Soufflé, a delightful combination of rich flavors and guilt-free indulgence. Perfectly tender asparagus is folded into a creamy, low-fat cheddar cheese base, enhanced with a hint of nutmeg and black pepper for subtle warmth. The secret to its irresistible fluffiness lies in gently folded whipped egg whites, creating a cloud-like texture that rises beautifully in the oven. With just 20 minutes of prep time and a quick 25-minute bake, this elegant dish is as approachable as it is impressive. Whether you're hosting a springtime gathering or simply craving a wholesome, low-fat treat, these individual soufflés are best served fresh from the oven for a show-stopping presentation and melt-in-your-mouth experience.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 200 grams Asparagus
- 10 grams Unsalted Butter
- 2 tablespoons All-Purpose Flour
- 200 milliliters Low-Fat Milk
- 75 grams Low-Fat Cheddar Cheese
- 3 large Egg Yolks
- 4 large Egg Whites
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground Black Pepper
- 0.25 teaspoons Ground Nutmeg
- 1 can Cooking Spray
Instructions
Preheat the oven to 375°F (190°C) and place a baking sheet on the middle rack.
Lightly spray four 1-cup soufflé ramekins with cooking spray and set them aside.
Trim the tough ends of the asparagus, then steam or blanch them until just tender. Cut into small 1-inch pieces and set aside to cool slightly.
Melt the butter in a medium saucepan over medium heat. Add the flour and whisk continuously for about 1 minute to form a roux.
Gradually pour in the milk while whisking constantly to create a smooth sauce. Continue stirring for 2-3 minutes until the mixture thickens.
Remove the saucepan from heat and stir in the grated low-fat cheddar cheese until melted and smooth.
In a small bowl, whisk together the egg yolks, salt, black pepper, and nutmeg. Slowly add this mixture into the cheese sauce, stirring until fully incorporated. Stir in the asparagus pieces.
In a large clean bowl, beat the egg whites until they form stiff peaks.
Gently fold one-third of the beaten egg whites into the cheese and asparagus mixture to lighten it, then carefully fold in the remaining egg whites. Be gentle to avoid deflating the mixture.
Divide the mixture evenly among the prepared ramekins and place them on the preheated baking sheet in the oven.
Bake for 20-25 minutes or until the soufflés are puffed and golden. Serve immediately for maximum fluffiness and flavor.
Nutrition Facts
Calories |
2634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 232.2 g | 298% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 618 mg | 206% | |
| Sodium | 2001 mg | 87% | |
| Total Carbohydrate | 36.7 g | 13% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 14.2 g | ||
| Protein | 53.7 g | 107% | |
| Vitamin D | 3.5 mcg | 17% | |
| Calcium | 930 mg | 72% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 777 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
