Broccoli and Rice Souffle Recipe
Summary
Preparation Time15 MinCooking Time30 Min
Ready In45 MinDifficulty LevelBit Difficult
Health IndexHealthyServings4
HealthyLow Calorie
Ingredients
| Butter | 1 Tablespoon | |
| Onion | 1/2 , finely chopped | |
| Plain flour | 2 Tablespoon | |
| Skim milk | 1 Cup (16 tbs), heated | |
| Salt | 1 Pinch | |
| Pepper | 1 Pinch | |
| Ground nutmeg | 1/4 Teaspoon | |
| 1/2 cup grated low-fat cheese | ||
| Cooked rice | 1 Cup (16 tbs) | |
| Broccoli flowerets | 1 Cup (16 tbs), blanched | |
| Eggs | 3 , separated | |
Directions
1. In a small saucepan, heat butter over medium heat until bubbly, add onion and saute for 2 minutes. Reduce heat to low, add flour and cook, stirring constantly, for 2 minutes.
2. Gradually whisk in milk (a), add salt, pepper and nutmeg. Stir until sauce thickens. Remove from heat. Add cheese, rice, broccoli and egg yolks (b), mix well.
3. ln a large bowl, beat egg whites until soft peaks form. Fold 1/4 of the beaten egg whites into broccoli mixture (c), then fold in the remaining whites.
4.Lightly grease four 3/4-cup capacity souffle dishes and divide mixture between each dish (d). Bake in a moderate oven for 25 minutes. Serve immediately.
2. Gradually whisk in milk (a), add salt, pepper and nutmeg. Stir until sauce thickens. Remove from heat. Add cheese, rice, broccoli and egg yolks (b), mix well.
3. ln a large bowl, beat egg whites until soft peaks form. Fold 1/4 of the beaten egg whites into broccoli mixture (c), then fold in the remaining whites.
4.Lightly grease four 3/4-cup capacity souffle dishes and divide mixture between each dish (d). Bake in a moderate oven for 25 minutes. Serve immediately.
Chef
