Spinach and Feta Souffle Recipe

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Ingredients

Count

Nutrition

113

Calories

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Ingredients:

Serving

cooking spray
1/2 cup dry breadcrumbs
10 oz (about 8 cups) baby spinach
1/3 cup all-purpose flour
1/2 tsp salt
1/8 tsp ground nutmeg
1/8 tsp ground red pepper
1/8 tsp freshly ground black pepper
1 1/4 cups 1% low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 oz) crumbled feta
6 large egg whites
dash of cream of tartar
2 tsp chopped fresh dill

Directions:

Preheat oven to 350°.
Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish.
Cook baby spinach in boiling water 15 seconds or until wilted, and drain in a sieve, pressing until barely moist. Finely chop; place in a large bowl.
Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, ground red pepper, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick.
Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in baby spinach, cheese and dill. Cool slightly.
Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into baby spinach mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350° for 45 minutes or until puffed, golden, and set. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	112.84 Kcal (472 kJ)
Calories from fat	19.11 Kcal
		% Daily Value*
Total Fat	2.12g	3%
Cholesterol	35.64mg	12%
Sodium	386.31mg	16%
Potassium	437.7mg	9%
Total Carbs	13.91g	5%
Sugars	3.38g	14%
Dietary Fiber	1.43g	6%
Protein	9.16g	18%
Vitamin C	14.1mg	24%
Iron	2mg	11%
Calcium	140mg	14%

Amount Per 100 g
Calories	65.65 Kcal (275 kJ)
Calories from fat	11.12 Kcal
		% Daily Value*
Total Fat	1.24g	3%
Cholesterol	20.74mg	12%
Sodium	224.75mg	16%
Potassium	254.64mg	9%
Total Carbs	8.09g	5%
Sugars	1.96g	14%
Dietary Fiber	0.83g	6%
Protein	5.33g	18%
Vitamin C	8.2mg	24%
Iron	1.1mg	11%
Calcium	81.4mg	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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