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Servings: 1
14 g protein
27 g carbs
6 g fat
220 kcal
Unlike traditional soufflés, this one does not rise over the top of dish. The reason for this is that bread crumbs become heavy and it becomes difficult for egg whites to lift them.
What is really good with this dish is that it tastes really good and its texture is excellent.
I normally try this dish at least once every fortnight and I love soufflé. Nutrition wise, this dish is as good as you can prepare. Besides providing you enough amount of energy, it is rich in protein and carbs.
Therefore, anyone interested in building muscles and athletics can certainly try this dish regularly.
Ingredients for Prepare servings servings with these ingredients
- Plain ButterozPer serving 0 g protein 0g carbs 1 g fat
- 8 x oz Bread, french or vienna (includes sourdough)ozPer serving 4 g protein 21g carbs 1 g fat
- 0.2 x tsp or 1 packet Mustard, prepared, yellowozPer serving 0 g protein 0g carbs 0 g fat
- 1 x spray , about 1/3 second Oil, PAM cooking spray, originalozPer serving 0 g protein 0g carbs 0 g fat
- 2 x cup Milk, reduced fat, fluid, 2% milkfat, without added vitami..ozPer serving 3 g protein 4g carbs 2 g fat
- 0.5 x tsp Salt, tableozPer serving 0 g protein 0g carbs 0 g fat
- 2 x tbsp chopped Shallots, rawozPer serving 0 g protein 1g carbs 0 g fat
- 3 x large Egg, yolk, raw, freshozPer serving 1 g protein 0g carbs 2 g fat
- HORMEL Canadian Style BaconozPer serving 2 g protein 0g carbs 1 g fat
- 0.5 x cup Cheese, cottage, nonfat, uncreamed, dry, large or small cu..ozPer serving 1 g protein 1g carbs 0 g fat
- 0.2 x tsp Leavening agents, cream of tartarozPer serving 0 g protein 0g carbs 0 g fat
- 4 x large Egg, white, raw, freshozPer serving 2 g protein 0g carbs 0 g fat
Per serving
kcal
g protein
g carbs
g fat
Instructions
- Set the oven temp to 375 degrees Celsius.
- Into the food processor add some bread.
- Blend until you get crumbs equal to 4 cups and then set aside.
- Now take a small skillet and melt some butter in it under medium heat.
- Then add some shallot and saute them until they become soft.
- Now add salt to taste.
- Then take a large bowl and combine the above mixture, remaining ingredients and milk. Stir well.
- Now add the remaining bread crumbs and stir well.
- Take a souffle dish and coat it lightly with cooking spray. Add the remaining bread crumbs (about ½ cup) towards the sides.
- Now take a large bowl and add tartar cream and egg whites.
- Beat the above mixture until it becomes little stiff.
- Now add egg-white mixture (1/4-portion) into the shallot mixture and stir it gently.
- Egg-white mixture can now be gently folded.
- Spoon the above mixture into soufflé dish and bake it under 375 degrees Celsius until it sets.
- Serve immediately.
Nutritional Facts
per 1 serving size (unscaled)
Amount Per Serving
Calories 220 kcal
Calories from Fat 54
% Daily Values*
Total Fat 6 g
8.57%
Saturated Fat 2.28 g
9.5%
Polyunsaturated Fat 0.79 g
Monounsaturated Fat 1.91 g
Cholesterol 106 mg
42.4%
Sodium 634 mg
27.57%
Potassium 271 mg
Total Carbohydrate 27 g
8.71%
Dietary Fiber 1.02 g
3.19%
Sugars 5.99 g
6.66%
Protein 14 g
Vitamin A 6.22%
Vitamin C 0%
Calcium 14%
Iron 15.38%
* Nutritional Values are estimated and may vary
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