Spinach Fluff

By The American Heart Association

This traditional French recipe incorporates egg yolks and egg whites along with flavorful spinach, herbs, and grated Parmesan cheese. As it bakes, the egg mixture rises to create a golden crust on the exterior, capturing a light and airy texture inside.

Servings: 4 | Serving Size: 1 soufflé

Ingredients:

• Cooking spray
• 1 tablespoon plus 1 1/2 teaspoons whole-wheat breadcrumbs (lowest sodium available)
• 4 large egg whites
• 1/4 teaspoon cream of tartar
• 6 ounces baby spinach
• 1 teaspoon minced garlic
• 1 tablespoon fresh chopped Italian (flat-leaf) parsley OR 1 teaspoon dried parsley (crumbled)
• 2/3 cup cold fat-free milk
• 2 tablespoons all-purpose flour
• 1/8 teaspoon black pepper
• 2 ounces grated Parmesan cheese
• 2 large egg yolks

Directions:

1. Preheat the oven to 425°F. Lightly coat four 6-ounce ramekins with cooking spray. Evenly sprinkle breadcrumbs in each ramekin, ensuring the bottom and sides are coated.
2. In a medium bowl, whisk the egg whites and cream of tartar together. Set aside.
3. Spray a small skillet lightly with cooking spray. Sauté the spinach and garlic over medium heat for 3 to 4 minutes, until the spinach wilts but remains vibrantly green, stirring frequently. Remove from heat and mix in the parsley. Set aside.
4. In a medium saucepan, combine the milk, flour, and pepper with a whisk. Bring to a boil over medium-high heat for 4 to 5 minutes, whisking constantly until thickened. Remove from heat and let cool for 10 minutes.
5. While cooling, use a hand mixer or stand mixer to beat the egg white mixture on high for 20 to 30 seconds, until medium peaks form.
6. Combine the spinach mixture with the milk mixture. Mix in the Parmesan and egg yolks until well incorporated. Gently fold in one third of the egg white mixture at a time until fully blended.
7. Spoon 1/2 cup of the soufflé mixture into each ramekin. Lightly tap each ramekin on the counter 2 or 3 times to ensure the mixture is even. Arrange the ramekins on a baking sheet.
8. Bake for 5 minutes. Then lower the oven temperature to 350°F and continue baking for 20 minutes, or until the soufflés are puffy and golden brown. Serve immediately.

Quick Tips:

• Cooking Tip: Avoid the temptation to open the oven early to check on them! This could cause the soufflé to deflate.

Nutritional Information:
Calories: 144 Per Serving
Protein: 14g Per Serving
Fiber: 1g Per Serving

To learn more about the Spinach Soufflés Recipe from the American Heart Association, click here.