Arugula and Fontina Souffle Recipe

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Arugula and Fontina Souffle
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Ingredients
13
Count
Nutrition
112
Calories
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Ingredients:

Directions:

  1. Preheat oven to 350°.
  2. Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish.
  3. Cook arugula in boiling water 15 seconds or until wilted, and drain in a sieve, pressing until barely moist. Finely chop; place in a large bowl.
  4. Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, ground red pepper, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick.
  5. Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in arugula and cheese. Cool slightly.
  6. Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into arugula mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350° for 45 minutes or until puffed, golden, and set. Serve immediately.
  7. Wine Note: In France the choice for this dish would be a Sancaerre or Pouilly Funé, both of which are light, crisp wines made with Sauvignon Blanc grapes. Of course, there are dozens of fabulous Sauvignon Blancs made in the United States, too. A sassy light one that would be terrific here: Geyser Peak's Sauvignon Blanc from Sonoma County (about $10).
  8. Asparagus and Gruyère Soufflé: Substitute 3/4 pound asparagus for arugula. Cook asparagus in boiling water 4 minutes; drain and rinse with cold water. Cut a 1-inch tip from each asparagus spear; finely chop stalks. Substitute 1 teaspoon dry mustard for ground red pepper. Substitute 1/2 cup (2 ounces) shredded Gruyère for fontina. Stir in asparagus tips and chopped asparagus with the cheese Yield: 6 servings.
  9. CALORIES 165 (29% from fat); FAT 5.3g (sat 2.5g, mono 1.6g, poly 0.4g); PROTEIN 11.9g; CARB 17.5g; FIBER 1.7g, CHOL 49mg; IRON 1.6mg; SODIUM 387mg; CALC 191mg
  10. Spinach and Feta Soufflé: Substitute 10 ounces baby spinach (about 8 cups) for the arugula. Substitute 1/2 cup (2 ounces) crumbled feta cheese for the shredded fontina. Stir in 2 teaspoons chopped fresh dill with the cheese. Yield: 6 servings.
  11. CALORIES 143 (26% from fat); FAT 4.1g (sat 2.1g, mono 1.1g, poly 0.3g); PROTEIN 10.1g; CARB 16.5g; FIBER 1.5g, CHOL 47mg; IRON 2.1mg; SODIUM 490mg; CALC 167mg
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 111.77 Kcal (468 kJ)
Calories from fat 23.93 Kcal
% Daily Value*
Total Fat 2.66g 4%
Cholesterol 36.28mg 12%
Sodium 347.41mg 14%
Potassium 268.99mg 6%
Total Carbs 13.06g 4%
Sugars 3.93g 16%
Dietary Fiber 1.03g 4%
Protein 8.84g 18%
Vitamin C 4.6mg 8%
Iron 0.7mg 4%
Calcium 139.7mg 14%
Amount Per 100 g
Calories 73.62 Kcal (308 kJ)
Calories from fat 15.76 Kcal
% Daily Value*
Total Fat 1.75g 4%
Cholesterol 23.9mg 12%
Sodium 228.82mg 14%
Potassium 177.17mg 6%
Total Carbs 8.6g 4%
Sugars 2.59g 16%
Dietary Fiber 0.68g 4%
Protein 5.82g 18%
Vitamin C 3mg 8%
Iron 0.5mg 4%
Calcium 92mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.3
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

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