Lemon-Scented Broccoli Soufflé

Serve this soufflé straight out of the oven. Plunge the serving spoon in the middle of the dish--the soufflé will fall, but its airy texture will remain.

Yield: 6 servings (serving size: 3/4 cup)

Ingredients

• 3/4  pound  finely chopped broccoli
• 1/3  cup  all-purpose flour
• 1 1/2  cups  1% low-fat milk
• 1/3  cup  fat-free sour cream
• 1  tablespoon  grated lemon rind
• 3/4  teaspoon  salt
• 3  large egg yolks
• 1  garlic clove, minced
• 6  large egg whites
• Cooking spray

Preparation

Preheat oven to 325°.

Cook broccoli in boiling water 4 minutes or until tender. Drain. Cool to room temperature on paper towels.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a saucepan; stir well. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Reduce heat to medium-low. Stir in sour cream, rind, salt, yolks, and garlic; cook for 1 minute or until thick, stirring constantly. Pour mixture into a large bowl, and stir in broccoli.

Beat the egg whites with a mixer at high speed until stiff peaks form. Gently stir one-third of egg whites into broccoli mixture; fold remaining egg whites into broccoli mixture. Spoon mixture into a 2-quart souffle dish coated with cooking spray. Place on middle rack of oven. Bake at 325° for 40 minutes. Serve immediately.

Nutritional Information

Calories:

117 (27% from fat)

Fat:

3.5g (sat 1.3g,mono 1.2g,poly 0.4g)

Protein:

8.9g

Carbohydrate:

12.2g

Fiber:

0.9g

Cholesterol:

110mg

Iron:

0.8mg

Sodium:

398mg

Calcium:

121mg