Salmon, Cream Cheese & Dill Soufflé
From EatingWell: May/June 2012
Reduced-fat cream cheese gives this salmon and dill soufflé recipe plenty of rich flavor while keeping the calories and saturated fat in check. Serve it with a big salad for a light supper.
- 3 tablespoons fine, dry breadcrumbs
- 1 1/2 cups low-fat milk
- 2 tablespoons unsalted butter
- 2 tablespoons canola oil
- 1/4 cup white whole-wheat flour (see Tips) or all-purpose flour
- 4 large egg yolks, at room temperature (see Tips)
- 4 ounces reduced-fat cream cheese (Neufchâtel), softened
- 4 ounces smoked salmon, chopped
- 2 tablespoons chopped fresh dill or 2 teaspoons dried
- 1/4 teaspoon freshly ground pepper
- 8 large egg whites, at room temperature (see Tips)
- 1/8 teaspoon salt
- Position rack in lower third of oven; preheat to 375°F. Coat eight 10-ounce ramekins or a 2 1/2-quart soufflé dish (or similar-size baking dish) with cooking spray. Sprinkle with enough breadcrumbs to generously coat the inside, tilting to evenly distribute; tap out excess. Place ramekins on a baking sheet.
- Heat milk in a small saucepan over medium heat until steaming. Melt butter and oil in a medium saucepan over medium-low heat. Whisk in flour and cook, whisking, for 2 minutes. Slowly whisk in the hot milk and cook over medium-low heat, whisking, until the mixture is the consistency of thick batter, 2 to 4 minutes. Transfer to a large bowl. Whisk in egg yolks, one at a time, until incorporated. Whisk in cream cheese until melted, then stir in salmon, dill and pepper.
- Clean and dry a large mixing bowl and beaters, making sure there are no traces of oil. (Any fat in your egg whites may prevent your soufflé from rising properly.) Beat egg whites in the bowl with an electric mixer on medium speed until foamy. Add salt; gradually increase speed to high and beat until shiny and stiff, but not dry. Do not overbeat: stop when the egg whites hold their shape in the bowl and on the beater but don’t look overly dry or lumpy.
- Using a rubber spatula, stir one-third of the whites into the egg-yolk mixture to lighten it. Gently fold in the remaining egg whites just until evenly distributed. It’s OK if a few white streaks remain. Spoon the batter into the prepared dish(es).
- Bake until puffed and firm to the touch, 20 to 24 minutes for 10-ounce soufflés, 38 to 42 minutes for a 2 1/2-quart soufflé. (Resist the temptation to take a peek until the last 5 minutes of baking—an open oven door will let in too much cool air and may interrupt the rising.) Once out of the oven, even a beautifully puffed soufflé will slowly deflate, so go directly to the table to show off its beauty, then serve it at once.
Tips & Notes
- Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 1 day. Bring to room temperature before folding in egg whites. Equipment: Eight 10-ounce ramekins or a 2 1/2-quart soufflé dish
- Tips: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available at large supermarkets and natural-foods stores and online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.
- Room-temperature egg whites will gain more volume when beaten and help your soufflé rise. To bring eggs to room temperature before separating the yolks from the whites, set the eggs out on the counter for 15 minutes or submerge (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.
- For the fluffiest soufflé, the egg whites must be completely free of any traces of yolk. Separate the eggs one at a time before adding the white to the mixing bowl; if there are any specks of yolk in the white, throw away the white, clean the bowl with soap and water and start over.
Per serving: 192 calories; 13 g fat (5 g sat, 5 g mono); 116 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 11 g protein; 1 g fiber; 276 mg sodium; 186 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 1 1/2 medium fat meat, 1 1/2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Main Ingredient
- Type of Dish
- Main dish, fish/seafood
- Preparation/ Technique
- May/June 2012