Drjanediet.co.uk Broccoli & Goat’s Cheese Soufflés Under 200 Calories

Another Delicious Weight Loss Recipe from Drjanediet.co.uk The only dedicated weight loss  site to help you stop your emotional & psychological overeating – Take a look Drjanediet.co.uk

Under 200 Calories

These lovely delicate soufflés make a delicious main dinner with some fresh vegetables, you can use other vegetables as long as they are chopped small enough asparagus and mushrooms are particularly nice.

Ingredients: Serves two

  • 1 head of broccoli cut into small florets
  • 1 tablespoon vegetable or olive oil
  • 1 tablespoons plain flour
  • 60ml milk
  • 1 teaspoon Dijon mustard
  • 1 tablespoon chopped fresh parsley, about a small handful from the bunch
  • Pinch of ground sea salt
  • Pinch of freshly ground black pepper
  • 50g goat cheese crumbled
  • 2 medium eggs, separated
  • 1 medium egg whites
  • ¼ teaspoon cream of tartar

Prep

Pre-heat the oven to 190°C/375°F/Gas Mark 5.

Coat two medium ramekins with a little oil and place them on a baking sheet.

Place broccoli in a medium, microwave-safe bowl, cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes, drain well.

Gently heat the oil in a saucepan and whisk in flour and cook, whisking, for 1 minute, the mixture should be the colour of caramel, next add the milk, Dijon mustard, parsley and seasoning and cook, whisking constantly, until thickened about 1 to 2 minutes.

Remove from the heat and immediately whisk in goat cheese and 2 egg yolks until well combined then transfer to a large bowl.

Beat the egg whites until soft peaks form, add the cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the flour mixture and continue until all the remaining egg whites are folded in, finally add the drained broccoli and transfer to the prepared ramekins dishes serve with a sprinkling of chopped parsley.

Bake until puffed, firm to the touch about 20 minutes in ramekins, serve straight away.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s