Broccoli Souffle

Health score
4%
Broccoli Souffle
60 min.
6
129kcal

Suggestions

Looking for a delicious and easy-to-make appetizer that's sure to impress your guests? Look no further than this mouthwatering Broccoli Soufflé! This light and fluffy dish is the perfect start to any meal, and it's packed with nutritious broccoli for a dose of vitamins and minerals. With a rich and creamy cheese sauce and a hint of tangy lemon, this soufflé is a delightful blend of flavors and textures.

Not only is this recipe incredibly tasty, but it's also incredibly simple to make. In just 60 minutes, you can whip up a batch of this delectable dish that serves six. And at only 129 calories per serving, it's a guilt-free indulgence that you can enjoy without worry.

Whether you're hosting a fancy dinner party or just want to add a touch of elegance to your weeknight meals, this Broccoli Soufflé is sure to hit the spot. So why wait? Grab your ingredients and get started on this delicious recipe today!

Ingredients

  • cups broccoli frozen thawed drained chopped
  • tablespoons butter 
  •  eggs separated
  • tablespoons flour all-purpose
  • 0.5 cup milk 
  • 0.3 cup parmesan cheese grated
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • sauce pan
  • oven
  • knife
  • baking pan

Directions

  1. In a saucepan over medium heat, cook and stir broccoli and butter until the butter is melted. Set 2 tablespoons broccoli aside for topping.
  2. Add flour and salt to the remaining broccoli; stir until blended. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened.
  3. Remove from the heat; add cheese, stirring until cheese is melted.
  4. In a large bowl, beat egg yolks until thickened and lemon-colored, about 5 minutes.
  5. Add broccoli mixture and set aside. In a small bowl, beat egg whites until stiff peaks form; fold into broccoli mixture.
  6. Pour into an ungreased 1-1/2-qt. deep round baking dish.
  7. Bake, uncovered, at 350° for 20 minutes.
  8. Sprinkle with the reserved broccoli.
  9. Bake 10 minutes longer or until a knife inserted near the center comes out clean.

Nutrition Facts

Calories129kcal
Protein21.66%
Fat58.59%
Carbs19.75%

Properties

Glycemic Index
32.5
Glycemic Load
2.31
Inflammation Score
-5
Nutrition Score
10.742173920507%

Flavonoids

Luteolin
0.35mg
Kaempferol
3.45mg
Myricetin
0.03mg
Quercetin
1.43mg

Nutrients percent of daily need

Calories:129.21kcal
6.46%
Fat:8.58g
13.2%
Saturated Fat:4.39g
27.47%
Carbohydrates:6.51g
2.17%
Net Carbohydrates:5.3g
1.93%
Sugar:1.85g
2.05%
Cholesterol:125.22mg
41.74%
Sodium:360.66mg
15.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.14g
14.27%
Vitamin C:39.25mg
47.57%
Vitamin K:45.43µg
43.27%
Selenium:12.84µg
18.35%
Vitamin B2:0.24mg
14.23%
Phosphorus:137.89mg
13.79%
Vitamin A:618.12IU
12.36%
Folate:46.47µg
11.62%
Calcium:100.57mg
10.06%
Vitamin B5:0.81mg
8.07%
Vitamin B12:0.44µg
7.25%
Vitamin B6:0.14mg
7.19%
Potassium:221.52mg
6.33%
Manganese:0.12mg
6.13%
Zinc:0.84mg
5.63%
Vitamin D:0.83µg
5.54%
Iron:0.97mg
5.4%
Vitamin E:0.79mg
5.28%
Vitamin B1:0.08mg
5.02%
Fiber:1.21g
4.85%
Magnesium:17.31mg
4.33%
Copper:0.05mg
2.41%
Vitamin B3:0.48mg
2.39%