Low Fat Individual Spinach Souffles recipe
information
185 Calories per serving
ingredients
8 oz (240 g) fresh spinach
1 onion, finely chopped
4 teaspoons margarine
1/2 oz (15 g) flour
1/4 pint (150 ml) skimmed milk
3 eggs, separated
2 tablespoons finely grated Parmesan cheese
salt and pepper
good pinch freshly grated nutmeg
pinch of cream of tartar
1 onion, finely chopped
4 teaspoons margarine
1/2 oz (15 g) flour
1/4 pint (150 ml) skimmed milk
3 eggs, separated
2 tablespoons finely grated Parmesan cheese
salt and pepper
good pinch freshly grated nutmeg
pinch of cream of tartar
method
1. Wash the spinach well in several changes of water, chop roughly and place in a saucepan with the onion.
2. Cover the saucepan and cook over a gentle heat for about 5 minutes.
3. There should be sufficient water clinging to the spinach leaves to cook them but, if necessary, add a little extra. Drain well.
4. Melt the margarine in a small saucepan.
5. Brush four individual ramekins with a little margarine and place on a baking sheet.
6. Return the margarine in the saucepan back to the heat, stir in the flour and mix well.
7. Remove from the heat and gradually blend in the milk.
8. Bring the sauce to the boil, stirring all the time, and boil for 1 - 2 minutes.
9. Stir the spinach and onion, the egg yolks, cheese, salt and pepper and nutmeg into the sauce.
10. Adjust the seasoning to taste.
11. Whisk the egg whites and cream of tartar until peaking.
12. Using a metal tablespoon, lightly fold them into the spinach sauce.
13. Spoon the mixture into the greased ramekins and bake at Gas Mark 4 (180°C) 350°F for 25 - 30 minutes until well risen, golden brown on top and just set.
14. Serve immediately.
2. Cover the saucepan and cook over a gentle heat for about 5 minutes.
3. There should be sufficient water clinging to the spinach leaves to cook them but, if necessary, add a little extra. Drain well.
4. Melt the margarine in a small saucepan.
5. Brush four individual ramekins with a little margarine and place on a baking sheet.
6. Return the margarine in the saucepan back to the heat, stir in the flour and mix well.
7. Remove from the heat and gradually blend in the milk.
8. Bring the sauce to the boil, stirring all the time, and boil for 1 - 2 minutes.
9. Stir the spinach and onion, the egg yolks, cheese, salt and pepper and nutmeg into the sauce.
10. Adjust the seasoning to taste.
11. Whisk the egg whites and cream of tartar until peaking.
12. Using a metal tablespoon, lightly fold them into the spinach sauce.
13. Spoon the mixture into the greased ramekins and bake at Gas Mark 4 (180°C) 350°F for 25 - 30 minutes until well risen, golden brown on top and just set.
14. Serve immediately.
serving amount
serves 4
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