Broccoli ““Cheese”” Dairy-Free Souffle

Need a gluten free and lacto ovo vegetarian side dish? Broccoli ““Cheese”” Dairy-Free Souffle could be a spectacular recipe to try. One portion of this dish contains around 12g of protein, 16g of fat, and a total of 221 calories. This recipe serves 4 and costs 77 cents per serving. This recipe is typical of Mediterranean cuisine. This recipe is liked by 160 foodies and cooks. A mixture of mozzarella, broccoli florets, egg whites, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes about 35 minutes. It is brought to you by Go Dairy Free. With a spoonacular score of 48%, this dish is solid. Try Dark Chocolate Souffle (Dairy-Free Version), Creamy Cream-less Broccoli Soup {Gluten Free, Dairy Free & Low Carb}, and Broccoli Cheese Souffle for similar recipes.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 20 minutes

 

Ingredients:

2 Tablespoons Potato Starch [can sub cornstarch or arrowroot starch]

1-1/2 cups Finely Chopped Broccoli Florets

¼ Teaspoon Cream of Tartar

1-1/4 cups Non-Dairy Milk Alternative (I used half almond milk, half coconut milk beverage; rice milk or flax milk should work well too)

1 Tablespoon Dijon Mustard

2 Large Egg Whites

3 Large Eggs, separated

¼ Teaspoon Fresh Thyme Leaves, chopped

2 Tablespoons Grapeseed Oil

½ Cup Daiya Mozzarella or other non-dairy cheese

¼ Teaspoon Salt

Equipment:

ramekin

oven

microwave

sauce pan

bowl

whisk

spatula

baking sheet

kitchen thermometer

Cooking instruction summary:

Preheat oven to 375F and coat 4 10-ounce ramekins with cooking spray.Place broccoli in a microwave safe bowl and cover. Microwave for 1-1/2 minutes or until broccoli is tender-crisp. Set aside.Melt oil in a medium saucepan over medium-high heat. Whisk in potato starch and cook, whisking, for 1 minute.Add non-dairy milk, Dijon mustard, thyme and salt and cook, whisking constantly, until thickened, 1-2 minutes.Remove from heat and whisk in Daiya and 3 egg yolks. Transfer to large bowl.Beat 5 egg whites in a medium bowl until soft peaks form.Add cream of tartar and continue to beat until stiff peaks form.Using a rubber spatula, spoon half of the egg whites into the milk mixture and gently fold in. Add the other half of the egg whites and the broccoli and fold in just until no white streaks remain. Transfer to prepared ramekins.Bake on a baking sheet until puffed, firm to the touch, and an instant-read thermometer reaches 160F, about 20 minutes. Serve immediately.

 

Step by step:


1. Preheat oven to 375F and coat 4 10-ounce ramekins with cooking spray.

2. Place broccoli in a microwave safe bowl and cover. Microwave for 1-1/2 minutes or until broccoli is tender-crisp. Set aside.Melt oil in a medium saucepan over medium-high heat.

3. Whisk in potato starch and cook, whisking, for 1 minute.

4. Add non-dairy milk, Dijon mustard, thyme and salt and cook, whisking constantly, until thickened, 1-2 minutes.

5. Remove from heat and whisk in Daiya and 3 egg yolks.

6. Transfer to large bowl.Beat 5 egg whites in a medium bowl until soft peaks form.

7. Add cream of tartar and continue to beat until stiff peaks form.Using a rubber spatula, spoon half of the egg whites into the milk mixture and gently fold in.

8. Add the other half of the egg whites and the broccoli and fold in just until no white streaks remain.

9. Transfer to prepared ramekins.

10. Bake on a baking sheet until puffed, firm to the touch, and an instant-read thermometer reaches 160F, about 20 minutes.

11. Serve immediately.


Nutrition Information:

Quickview
221k Calories
11g Protein
15g Total Fat
8g Carbs
5% Health Score
Limit These
Calories
221k
11%

Fat
15g
24%

  Saturated Fat
4g
29%

Carbohydrates
8g
3%

  Sugar
3g
4%

Cholesterol
139mg
47%

Sodium
381mg
17%

Get Enough Of These
Protein
11g
23%

Selenium
19µg
28%

Vitamin C
20mg
25%

Vitamin B2
0.39mg
23%

Vitamin K
23µg
23%

Phosphorus
187mg
19%

Vitamin E
2mg
17%

Calcium
174mg
17%

Vitamin B12
0.9µg
15%

Vitamin A
521IU
10%

Vitamin D
1µg
10%

Vitamin B5
0.93mg
9%

Folate
35µg
9%

Zinc
1mg
8%

Potassium
270mg
8%

Vitamin B6
0.13mg
6%

Magnesium
21mg
5%

Iron
0.94mg
5%

Manganese
0.1mg
5%

Vitamin B1
0.08mg
5%

Fiber
0.87g
3%

Copper
0.06mg
3%

Vitamin B3
0.28mg
1%

covered percent of daily need
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Food Trivia

The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

Food Joke

A little change On his way back from work one evening, Benny gets hit by a car as he crosses Threadneedle Street and is knocked unconscious. To the bystanders, he looks in a bad way. A Priest happens to be passing and not knowing Benny’s religion, administers last rites. But immediately, Benny`s eyes open and he’s quickly fully awake. "What were you saying to me?" asks Benny. The Priest tells him about the last rites. "I suppose a little bit of a different religion won’t hurt," says Benny, "thanks." Benny can’t wait to tell his family about his experience. When he gets home, he says to his wife, "Yetta, you won`t believe what’s just happened to me." But she tells him, "Later, Benny, later. I don`t have time. I’m late for my supervision meeting. I’ve left your dinner in the oven. See you later." So Benny goes up to his daughter’s room and says, "Leah, you won`t believe what’s just happened to me." But she says, "Sorry, Dad, I’m on the phone planning my weekend. Could you please come back later, and close the door behind you, will you." He then goes to look for his son who he finds driving the car out the garage. "Maurice, you won`t believe what’s just happened to me." But his son says, "Dad, I’m late for a date. I need the car and some money. Can you lend me £100 please? I’ll talk to you tomorrow." So Benny goes back into his house, shakes his head and says, "I’ve only been a gentile for two hours and already I hate three Jews."

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