Cheese and Asparagus Soufflé

Cheese and Asparagus Soufflé requires around 45 minutes from start to finish. This recipe serves 2 and costs $2.06 per serving. One portion of this dish contains roughly 21g of protein, 16g of fat, and a total of 282 calories. 215 people were impressed by this recipe. This recipe from Vegetarian Times requires low fat milk, flour, salt, and eggs. Plenty of people really liked this main course. With a spoonacular score of 71%, this dish is good. Users who liked this recipe also liked Asparagus, Squash and Cheese Souffle, Asparagus Blue Cheese Mini Souffle, and Low Fat Cheese and Asparagus Soufflé.

Servings: 2

 

Ingredients:

½ lb. asparagus, trimmed, steamed 5 minutes, sliced ½-inch thick

Pinch cream of tartar

2 egg whites, at room temperature

2 large eggs, separated and at room temperature

1 ½ Tbs. all-purpose flour

½ firmly packed cup grated “lite” Jarlsberg cheese

¾ cup low-fat milk

Pinch nutmeg

¼ cup freshly grated Parmesan cheese

Pinch salt

Salt and freshly ground black pepper to taste

1 Tbs. unsalted butter

Equipment:

oven

ramekin

baking sheet

wooden spoon

sauce pan

whisk

frying pan

bowl

spatula

Cooking instruction summary:

Preheat oven to 375F. Place rack on lowest level in oven.Butter two 8-oz. ramekins, and dust sides and bottoms with 1 Tbs. Parmesan each. Place on baking sheet.To make Béchamel: Warm milk in saucepan. Melt butter in second saucepan over medium-low heat. Stir in flour until smooth, and cook 2 to 3 minutes, stirring with wooden spoon; allow to bubble but not brown. Take pan off heat, whisk in warm milk and return to heat; whisk vigorously, scraping bottom and sides to prevent scorching. When mixture simmers, reduce heat to low, and cook, stirring often from sides and bottom, 5 minutes, or until thick. Season with salt, pepper and nutmeg. Remove from heat; stir 1 minute more. Beat in egg yolks 1 at a time. To make Soufflé: Using electric beaters, beat 4 egg whites in bowl, starting at low and slowly increasing speed until they begin to foam. Add cream of tartar and salt, and beat until satiny peaks form and hold their shape; do not overbeat. Combine remaining cheeses. Using rubber spatula, stir one-fourth of beaten whites into Béchamel. Pour Béchamel into center of remaining whites, and fold together. With each fold, sprinkle in handful of cheese mixture and handful of asparagus, giving bowl a quarter turn. When everything is added and mixture is uniform, carefully spoon into soufflé dishes. Put baking sheet on bottom rack.Bake 20 to 25 minutes, or until puffy and browned; do not overcook—centers should be slightly runny. Serve.

 

Step by step:


1. Preheat oven to 375F.

2. Place rack on lowest level in oven.Butter two 8-oz. ramekins, and dust sides and bottoms with 1 Tbs. Parmesan each.

3. Place on baking sheet.To make Béchamel: Warm milk in saucepan. Melt butter in second saucepan over medium-low heat. Stir in flour until smooth, and cook 2 to 3 minutes, stirring with wooden spoon; allow to bubble but not brown. Take pan off heat, whisk in warm milk and return to heat; whisk vigorously, scraping bottom and sides to prevent scorching. When mixture simmers, reduce heat to low, and cook, stirring often from sides and bottom, 5 minutes, or until thick. Season with salt, pepper and nutmeg.

4. Remove from heat; stir 1 minute more. Beat in egg yolks 1 at a time. To make Soufflé: Using electric beaters, beat 4 egg whites in bowl, starting at low and slowly increasing speed until they begin to foam.

5. Add cream of tartar and salt, and beat until satiny peaks form and hold their shape; do not overbeat.

6. Combine remaining cheeses. Using rubber spatula, stir one-fourth of beaten whites into Béchamel.

7. Pour Béchamel into center of remaining whites, and fold together. With each fold, sprinkle in handful of cheese mixture and handful of asparagus, giving bowl a quarter turn. When everything is added and mixture is uniform, carefully spoon into soufflé dishes. Put baking sheet on bottom rack.

8. Bake 20 to 25 minutes, or until puffy and browned; do not overcook—centers should be slightly runny.

9. Serve.


Nutrition Information:

Quickview
272k Calories
20g Protein
15g Total Fat
14g Carbs
13% Health Score
Limit These
Calories
272k
14%

Fat
15g
23%

  Saturated Fat
8g
50%

Carbohydrates
14g
5%

  Sugar
7g
8%

Cholesterol
214mg
71%

Sodium
578mg
25%

Get Enough Of These
Protein
20g
40%

Vitamin K
48µg
46%

Selenium
31µg
45%

Vitamin B2
0.76mg
44%

Phosphorus
342mg
34%

Calcium
321mg
32%

Vitamin A
1578IU
32%

Folate
99µg
25%

Iron
3mg
21%

Vitamin B12
1µg
18%

Vitamin B1
0.25mg
17%

Potassium
583mg
17%

Vitamin B5
1mg
15%

Vitamin D
2µg
15%

Copper
0.29mg
14%

Zinc
2mg
14%

Vitamin E
2mg
13%

Manganese
0.26mg
13%

Vitamin B6
0.24mg
12%

Magnesium
42mg
11%

Fiber
2g
11%

Vitamin B3
1mg
8%

Vitamin C
6mg
8%

covered percent of daily need
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