Lemon-Scented Broccoli Soufflé Recipe

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Lemon-Scented Broccoli Soufflé
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Ingredients
10
Count
Nutrition
158
Calories
Total time
65
Minutes
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Ingredients:

  • 3/4 lb finely chopped broccoli (about 4 cups or 340 g)
  • 1 1/2 cups 1% low-fat milk
  • 3/4 tsp salt
  • 3 large egg yolks
  • 6 large egg whites
  • cooking spray

Directions:

  1. Preheat oven to 325°. Cook broccoli in boiling water 4 minutes or until tender. Drain. Cool to room temperature on paper towels.
  2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a saucepan; stir well. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Reduce heat to medium-low. Stir in sour cream, rind, salt, yolks, and garlic; cook for 1 minute or until thick, stirring constantly. Pour mixture into a large bowl, and stir in broccoli.
  3. Beat the egg whites with a mixer at high speed until stiff peaks form. Gently stir one-third of egg whites into broccoli mixture; fold remaining egg whites into broccoli mixture. Spoon mixture into a 2-quart souffle dish coated with cooking spray. Place on middle rack of oven. Bake at 325° for 40 minutes. Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 157.8 Kcal (661 kJ)
Calories from fat 43.18 Kcal
% Daily Value*
Total Fat 4.8g 7%
Cholesterol 105.93mg 35%
Sodium 445.6mg 19%
Potassium 439.3mg 9%
Total Carbs 16.59g 6%
Sugars 5.04g 20%
Dietary Fiber 3.36g 13%
Protein 13.32g 27%
Vitamin C 58.6mg 98%
Iron 1.7mg 10%
Calcium 171.9mg 17%
Amount Per 100 g
Calories 64.08 Kcal (268 kJ)
Calories from fat 17.53 Kcal
% Daily Value*
Total Fat 1.95g 7%
Cholesterol 43.02mg 35%
Sodium 180.96mg 19%
Potassium 178.4mg 9%
Total Carbs 6.74g 6%
Sugars 2.05g 20%
Dietary Fiber 1.36g 13%
Protein 5.41g 27%
Vitamin C 23.8mg 98%
Iron 0.7mg 10%
Calcium 69.8mg 17%

* 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

  • 2.9
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

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