Spinach & Feta Soufflé
From EatingWell: EatingWell Fast & Flavorful Meatless Meals (2011)
This elegant spinach and feta soufflé gets its inspiration from spanakopita, the classic Greek pie made with phyllo pastry. While soufflés have a reputation for being tricky to make, they’re actually quite easy. Serve with olive oil-roasted potatoes and a tomato-cucumber salad tossed in a lemony dressing.
- 2 tablespoons fine dry breadcrumbs
- 8 cups fresh spinach (about 8 ounces), stemmed and washed
- 1 1/2 teaspoons canola oil
- 1 medium onion, finely chopped
- 1 clove garlic, finely chopped
- 1 1/2 cups low-fat milk, divided
- 1/3 cup cornstarch
- 2 large egg yolks
- 1/2 cup crumbled feta cheese
- 2 tablespoons chopped fresh mint or dill
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper
- 6 large egg whites
- Position rack in lower third of oven; preheat to 375°F. Coat a 2-quart soufflé dish or similar deep, straight-sided casserole dish with cooking spray. Sprinkle with breadcrumbs, tapping out the excess.
- Heat a large skillet over medium heat. Add spinach with the water still clinging to the leaves and cook, stirring, just until wilted, 2 to 3 minutes. Transfer to a colander to drain. Squeeze out excess liquid and chop.
- Wipe out the pan, add oil and heat over medium heat. Add onion and garlic and cook, stirring, until softened, 2 to 4 minutes. Add the chopped spinach and cook, stirring, until heated through and quite dry, about 2 minutes.
- Heat 1 cup milk in a heavy medium saucepan until steaming. Dissolve cornstarch in the remaining 1/2 cup cold milk in a small bowl. Add to the hot milk and cook, whisking constantly, until thickened and smooth, 2 to 3 minutes. Remove from the heat and let cool slightly. Add egg yolks, one at a time, whisking until incorporated. Stir in the reserved spinach mixture, feta, mint (or dill), 1/4 teaspoon salt and pepper.
- Beat egg whites in a large mixing bowl with an electric mixer on medium speed until foamy. Add the remaining 1/4 teaspoon salt; gradually increase speed to high and beat until stiff (but not dry) peaks form.
- Whisk about one-third of the beaten egg whites into the spinach mixture to lighten it. Fold the spinach mixture back into the remaining whites with a rubber spatula. Turn into the prepared dish and smooth the top.
- Bake the soufflé until puffed and the top feels firm to the touch, 35 to 40 minutes. Serve immediately.
Per serving: 222 calories; 8 g fat (4 g sat, 3 g mono); 109 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 14 g protein; 2 g fiber; 642 mg sodium; 636 mg potassium.
Nutrition Bonus: Vitamin A (122% daily value), Folate (39% dv), Vitamin C (33%), Calcium (28% dv), Magnesium & Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 1 medium-fat meat
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