Cheese Soufflé with Fresh Corn

Yield: 6 servings (serving size: 1 cup)

Ingredients

• 1 1/2  cups  fresh corn kernels (about 3 ears)
• 1  cup  skim milk
• 1/2  cup  all-purpose flour
• 1/2  cup  fat-free cottage cheese
• 1/2  teaspoon  salt
• 1/4  teaspoon  ground red pepper
• 1/8  teaspoon  ground nutmeg
• 2  large egg yolks
• 1  cup  (4 ounces) reduced-fat extra-sharp cheddar cheese
• 4  large egg whites (at room temperature)
• 1/2  teaspoon  cream of tartar
• Cooking spray

Preparation

Preheat oven to 400°.

Place first 8 ingredients in a food processor; process until blended, scraping sides of processor bowl once. Add cheddar cheese; pulse 2 times or until well-blended. Spoon corn mixture into a large bowl.

Beat egg whites and cream of tartar at high speed of a mixer until stiff peaks form. Gently fold one-fourth of egg white mixture into corn mixture; gently fold in remaining egg white mixture. Pour mixture into a 2 1/2 quart souffle dish coated with cooking spray.

Place souffle in a 400° oven; immediately reduce oven temperature to 375°, and bake 45 minutes or until puffy and golden.

Nutritional Information

Calories:

187 (29% from fat)

Fat:

6.1g (sat 2.8g,mono 1.8g,poly 0.6g)

Protein:

14.9g

Carbohydrate:

19.1g

Fiber:

1.5g

Cholesterol:

87mg

Iron:

1mg

Sodium:

467mg

Calcium:

239mg