Photo by: Joseph De Leo
Soufflés are easy to make, they look beautiful, and they taste divine. All in all, they are sure to impress! This version allows the lactose intolerant to enjoy them too.
Yield: Makes 4 servings
- 6 cups (1 bunch/1.5 L) broccoli florets and sliced peeled stems
- 2 tbsp (25 mL) vegetable oil
- 2 cloves garlic, minced
- ¼ cup (50 mL) all purpose flour
- 1 cup (250 mL) lactose-free milk or fortified soy milk
- ¼ cup (50 mL) chopped fresh dill
- ¼ tsp (1 mL) freshly ground black pepper
- Pinch ground nutmeg
- ¾ cup crumbled feta cheese (about 4 oz/125 g/175 mL) (optional, if tolerated)
- 6 egg yolks
- 7 egg whites
- Pinch salt
- 1 tbsp (15 mL) freshly grated Parmesan cheese (optional, if tolerated)
- 10-cup (2.5 L) soufflé dish or casserole dish, sprayed with nonstick cooking spray
Preheat oven to 400°F (200°C).
1. In a large pot of boiling water, cook broccoli until tender-crisp, about 3 minutes. Rinse under cold water and drain.
2. In a large saucepan, heat oil over medium heat. Cook garlic, stirring, for 30 seconds. Stir in flour; cook for 1 minute. Gradually whisk in milk, dill, pepper and nutmeg. (Sauce will be very thick.) Remove from heat.
3. Stir feta cheese (if using) into sauce. Beat egg yolks into sauce. Stir in drained broccoli.
4. In a large bowl, using an electric mixer, beat egg whites and salt on high speed until soft peaks form. Fold one-quarter of the egg whites into the broccoli-cheese sauce. Gently fold in the remaining egg whites. Pour into prepared pan and sprinkle with Parmesan cheese (if using).
5. Bake in preheated oven for 35 to 40 minutes, or until puffed and golden brown on top. Serve immediately.
Substitute 8 cups (2 L) chopped stemmed kale (about 1 bunch) for the broccoli. Cook until wilted, about 5 minutes. Drain, rinse under cold water and press out excess moisture.
Substitute aged Cheddar cheese for the feta.
© 2006 Jan Main
If you prefer, buy whole nutmeg and grate it with a rasp (available at cookware stores). The taste of freshly grated nutmeg is far superior to that of packaged ground nutmeg. The rasp will also work well to grate the Parmesan cheese, not to mention the zest of citrus fruits.
Some lactose-intolerant people can handle small quantities of feta and Parmesan without a problem. Whether to include cheese must be considered on an individual basis.
Always check eggs before using. Discard any with cracked shells, as they may carry the salmonella bacteria.
Leftover egg yolks can be used in scrambled eggs, French toast and custards. Store in an airtight container in the refrigerator for up to 2 days.
Nutritional information is provided by the author.
Nutritional Value Per Serving:
Dietary Fiber (a very high source) 7g
Calcium (a very high source) 432 mg
Percent of calories from