Directions:
- Place a baking sheet in the oven. Preheat oven to 425°.
- Coat 4 (6-ounce) ramekins with cooking spray; sprinkle evenly with breadcrumbs, tilting and turning dishes to coat sides completely.
- Heat a large nonstick skillet over medium-high heat. Lightly coat pan with cooking spray. Add spinach; cook for 2 minutes or until spinach wilts, tossing constantly. Place spinach in a colander; let stand 5 minutes. Squeeze excess liquid from spinach. Coarsely chop spinach.
- Combine 2/3 cup milk and the next 4 ingredients (through black pepper) in a small saucepan over medium-high heat, stirring with a whisk until smooth. Cook for 2 minutes or until mixture is thick and bubbly, stirring constantly. Spoon mixture into a large bowl, and let stand for 10 minutes. Stir in spinach, cheese, and egg yolks.
- Combine egg whites and cream of tartar in a large bowl, and let stand at room temperature for 15 minutes. Beat with a mixer at high speed until medium peaks form (do not overbeat). Gently stir one-fourth of egg whites into spinach mixture, and gently fold in the remaining egg whites. Gently spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times on counter to level. Place dishes on preheated baking sheet; return baking sheet to 425° oven. Immediately reduce oven temperature to 350°; bake soufflés at 350° for 21 minutes or until puffy and golden brown. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 114.23 Kcal (478 kJ) | ||
| Calories from fat | 26.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.92g | 4% | |
|---|---|---|---|
| Cholesterol | 93.14mg | 31% | |
| Sodium | 205.53mg | 9% | |
| Potassium | 240.63mg | 5% | |
| Total Carbs | 13.75g | 5% | |
| Sugars | 9.18g | 37% | |
| Dietary Fiber | 0.35g | 1% | |
| Protein | 8.6g | 17% | |
| Vitamin C | 2.2mg | 4% | |
| Iron | 0.8mg | 5% | |
| Calcium | 63.8mg | 6% | |
| Amount Per 100 g | |||
| Calories | 112.47 Kcal (471 kJ) | ||
| Calories from fat | 25.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.88g | 4% | |
|---|---|---|---|
| Cholesterol | 91.7mg | 31% | |
| Sodium | 202.36mg | 9% | |
| Potassium | 236.92mg | 5% | |
| Total Carbs | 13.54g | 5% | |
| Sugars | 9.04g | 37% | |
| Dietary Fiber | 0.34g | 1% | |
| Protein | 8.46g | 17% | |
| Vitamin C | 2.2mg | 4% | |
| Iron | 0.8mg | 5% | |
| Calcium | 62.8mg | 6% | |
* 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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