Directions:
- Preheat oven to 400°.
- Coat a 1-quart souffle dish with cooking spray; sprinkle with 1 tablespoon breadcrumbs.
- Heat a medium saucepan coated with cooking spray over medium-high heat. Add onion; saute 2 minutes or until tender. Remove from heat. Add flour, salt, peppers, and nutmeg, stirring well. Gradually add 1/2 cup milk, stirring with a whisk until well blended. Stir in 1/2 cup milk. Cook mixture over medium heat 2 minutes or until thick and bubbly, stirring constantly with a whisk. Remove from heat.
- Place egg yolk in a bowl. Gradually add milk mixture to egg yolk, stirring constantly with a whisk. Return mixture to pan. Cook 1 minute or until thick. Remove from heat; stir in cheese and spinach. Cool 5 minutes.
- Place egg whites and cream of tartar in a large bowl; beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into milk mixture; gently fold in remaining egg white mixture and 2 tablespoons breadcrumbs. Spoon into prepared dish. Bake at 400° for 30 minutes or until souffle is puffy and set. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 88.71 Kcal (371 kJ) | ||
| Calories from fat | 11.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.23g | 2% | |
|---|---|---|---|
| Cholesterol | 31mg | 10% | |
| Sodium | 203.63mg | 8% | |
| Potassium | 192.4mg | 4% | |
| Total Carbs | 13.36g | 4% | |
| Sugars | 9.48g | 38% | |
| Dietary Fiber | 0.46g | 2% | |
| Protein | 6.3g | 13% | |
| Vitamin C | 1.1mg | 2% | |
| Iron | 0.4mg | 2% | |
| Calcium | 53.3mg | 5% | |
| Amount Per 100 g | |||
| Calories | 102.98 Kcal (431 kJ) | ||
| Calories from fat | 12.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.42g | 2% | |
|---|---|---|---|
| Cholesterol | 35.99mg | 10% | |
| Sodium | 236.38mg | 8% | |
| Potassium | 223.35mg | 4% | |
| Total Carbs | 15.5g | 4% | |
| Sugars | 11.01g | 38% | |
| Dietary Fiber | 0.54g | 2% | |
| Protein | 7.32g | 13% | |
| Vitamin C | 1.2mg | 2% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.4mg | 2% | |
| Calcium | 61.8mg | 5% | |
* 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.
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