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.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
192 calories; protein 11.2g; carbohydrates 7.5g; dietary fiber 0.6g; sugars 3.1g; fat 13g; saturated fat 5.1g; cholesterol 115.9mg; vitamin a iu 443.6IU; vitamin c 0.1mg; folate 18.6mcg; calcium 90.1mg; iron 0.9mg; magnesium 13.3mg; potassium 185.9mg; sodium 260.6mg.