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WW Broccoli and Parmesan Souffle Recipe

WW Broccoli and Parmesan Souffle Recipe

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Ingredients:

Serving

1 lb broccoli , florettes uncooked and finally chopped
2/3 cup all-purpose flour
2 cups low-fat milk
1 garlic clove, finelly minced
1/2 cup reduced-fat sour cream
2/3 cup parmesan cheese, grated
1 tsp lemon zest
1 tsp salt
1/2 tsp pepper
3 large eggs , seperated
3 large egg whites

Directions:

Preheat oven to 325ºF. Coat a 2-quart soufflé dish with cooking spray.
Bring a medium-size pot of water to a boil; cook broccoli for 4 minutes. Immediately remove broccoli from pot and plunge in a bowl of ice water to stop it from cooking; when cool, drain and set aside.
In a medium saucepan, combine flour, milk and garlic; set over medium-high heat and bring to a boil for 1 minute, stirring constantly. Reduce heat to medium-low and add sour cream, Parmesan cheese, lemon zest, salt, pepper and egg yolks; cook until thick, stirring constantly, about 1 minute. Pour mixture into a large bowl and stir in broccoli; set aside.
In a mixing bowl, using an electric mixer, beat all six egg whites until stiff peaks form; gently fold into broccoli mixture, a little at a time, until combined.
Immediately spoon broccoli mixture into prepared dish and bake until eggs are set, about 35 to 45 minutes. Serve immediately. Yields about 3/4 cup per serving.
NOTE:.
Swap reduced-fat Cheddar cheese for the Parmesan if you prefer. And/or use cauliflower instead of broccoli (could affect PointsPlus value).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	239.05 Kcal (1001 kJ)
Calories from fat	84.47 Kcal
		% Daily Value*
Total Fat	9.39g	14%
Cholesterol	113.6mg	38%
Sodium	695.76mg	29%
Potassium	496.21mg	11%
Total Carbs	22.46g	7%
Sugars	5.86g	23%
Dietary Fiber	2.74g	11%
Protein	16.8g	34%
Vitamin C	67.6mg	113%
Iron	1.5mg	9%
Calcium	307.3mg	31%

Amount Per 100 g
Calories	97.48 Kcal (408 kJ)
Calories from fat	34.45 Kcal
		% Daily Value*
Total Fat	3.83g	14%
Cholesterol	46.33mg	38%
Sodium	283.73mg	29%
Potassium	202.35mg	11%
Total Carbs	9.16g	7%
Sugars	2.39g	23%
Dietary Fiber	1.12g	11%
Protein	6.85g	34%
Vitamin C	27.6mg	113%
Iron	0.6mg	9%
Calcium	125.3mg	31%

* 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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