Grits-and-Cheese Souffles

Vegetarian
Gluten Free
Health score
14%
Grits-and-Cheese Souffles
40 min.
4
245kcal

Suggestions

Ingredients

  • cups baby arugula 
  • large egg yolks plus 4 egg whites at room temperature
  • teaspoon thyme leaves fresh chopped
  • 1.5 cups regular corn frozen thawed
  • servings kosher salt and pepper freshly ground
  • ounces cream cheese at room temperature reduced-fat
  • teaspoon olive oil extra-virgin
  • 0.5 ounce parmesan cheese finely grated plus more for the ramekins
  • 0.8 cup quick-cooking grits 
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • baking sheet
  • oven
  • blender
  • ramekin
  • microwave

Directions

  1. Preheat the oven to 425 degrees F.
  2. Mix the grits and 1 1/2 cups water in a large microwave-safe bowl and microwave until thickened, about 4 minutes. Stir occasionally until slightly cooled. Meanwhile, coat four 10-ounce ramekins with cooking spray and sprinkle with parmesan; tap out the excess.
  3. Place the ramekins on a baking sheet.
  4. Combine the cooled grits, corn, cream cheese, egg yolks, thyme, 1/2 cup parmesan and 1/4 teaspoon each salt and pepper in a blender. Puree until smooth, stopping the motor to stir by hand if needed (the mixture will be thick).
  5. Transfer to a large bowl.
  6. In a separate bowl, beat the egg whites and 1/2 teaspoon vinegar until medium peaks form. Fold one-quarter of the whites into the grits mixture, then fold in the rest.
  7. Pour the batter into the prepared ramekins.
  8. Bake until puffed and golden, 20 to 25 minutes. Toss the arugula with the remaining 1 tablespoon vinegar, the olive oil, and salt and pepper to taste.
  9. Serve with the souffles.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories245kcal
Protein13.37%
Fat25.82%
Carbs60.81%

Properties

Glycemic Index
19.25
Glycemic Load
0.22
Inflammation Score
-8
Nutrition Score
12.546956590984%

Flavonoids

Apigenin
0.01mg
Luteolin
0.23mg
Isorhamnetin
1.29mg
Kaempferol
10.47mg
Quercetin
2.38mg

Nutrients percent of daily need

Calories:245.27kcal
12.26%
Fat:7.48g
11.51%
Saturated Fat:2.96g
18.52%
Carbohydrates:39.63g
13.21%
Net Carbohydrates:36.02g
13.1%
Sugar:1.77g
1.96%
Cholesterol:102.54mg
34.18%
Sodium:322.89mg
14.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.71g
17.43%
Vitamin K:33.58µg
31.98%
Folate:112.13µg
28.03%
Vitamin A:969.6IU
19.39%
Phosphorus:193.49mg
19.35%
Vitamin B1:0.26mg
17.31%
Vitamin B2:0.26mg
15.15%
Fiber:3.61g
14.46%
Manganese:0.28mg
13.76%
Magnesium:51.25mg
12.81%
Vitamin B3:2.5mg
12.49%
Vitamin B6:0.25mg
12.42%
Iron:2.22mg
12.33%
Vitamin C:9.77mg
11.85%
Calcium:117.23mg
11.72%
Potassium:388.48mg
11.1%
Selenium:7.15µg
10.22%
Zinc:1.27mg
8.47%
Vitamin B5:0.79mg
7.86%
Vitamin B12:0.34µg
5.73%
Copper:0.1mg
5.03%
Vitamin E:0.55mg
3.66%
Vitamin D:0.52µg
3.46%