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Lemon-Scented Broccoli Souffle Recipe

Lemon-Scented Broccoli Souffle Recipe

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Ingredients

Count

Nutrition

137

Calories

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Ingredients:

Serving

3/4 lb finely chopped broccoli
1/3 cup all-purpose flour
1 1/2 cups 1% low-fat milk
1/3 cup fat-free sour cream
1 tbsp grated lemon rind
3/4 tsp salt
3 large egg yolks
1 garlic clove, minced
6 large egg whites
cooking spray

Directions:

Preheat oven to 325°.
Cook broccoli in boiling water 4 minutes or until tender. Drain. Cool to room temperature on paper towels.
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.
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 Serving Per 100 g

Amount Per 1 Serving
Calories	137.4 Kcal (575 kJ)
Calories from fat	30.65 Kcal
		% Daily Value*
Total Fat	3.41g	5%
Cholesterol	102.64mg	34%
Sodium	443.1mg	18%
Potassium	328.49mg	7%
Total Carbs	15.36g	5%
Sugars	4.57g	18%
Dietary Fiber	1.94g	8%
Protein	11.78g	24%
Vitamin C	32mg	53%
Iron	1.2mg	7%
Calcium	143.4mg	14%

Amount Per 100 g
Calories	69.07 Kcal (289 kJ)
Calories from fat	15.41 Kcal
		% Daily Value*
Total Fat	1.71g	5%
Cholesterol	51.6mg	34%
Sodium	222.74mg	18%
Potassium	165.13mg	7%
Total Carbs	7.72g	5%
Sugars	2.3g	18%
Dietary Fiber	0.98g	8%
Protein	5.92g	24%
Vitamin C	16.1mg	53%
Iron	0.6mg	7%
Calcium	72.1mg	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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