Shrimp and Crab Souffles with Red Bell Pepper and Tarragon

Health score
6%
Shrimp and Crab Souffles with Red Bell Pepper and Tarragon
45 min.
6
299kcal

Suggestions

Ingredients

  • tablespoons all purpose flour 
  • 0.3 cup butter ()
  • 0.1 teaspoon cayenne pepper (scant)
  • 3.5 ounces crab meat 
  • 0.3 cup cooking wine dry white
  • large egg whites 
  • large egg yolks 
  • 0.8 cup parmesan cheese grated
  • 0.3 cup well-drained roasted peppers from jar red packed ()
  • teaspoon salt 
  • large shallots minced
  • 3.5 ounces shrimp cooked
  • tablespoons tarragon leaves fresh whole
  • 1.3 cups milk whole

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • whisk
  • hand mixer
  • oven mitt

Directions

  1. Position rack in center of oven and preheat to 400°F. Butter one 10-cup soufflé dish or six 1 1/4-cup soufflé dishes; sprinkle with Parmesan cheese to coat. (If using 1 1/4-cup dishes, place all 6 on rimmed baking sheet.)
  2. Combine crab, shrimp, roasted peppers and tarragon in processor; chop finely, using on/off turns.
  3. Melt butter in heavy large saucepan over medium heat.
  4. Add flour, shallot and cayenne. Cook without browning until mixture begins to bubble, whisking constantly, about 1 minute. Gradually whisk in milk, then wine. Cook until smooth, thick and beginning to boil, whisking constantly, about 2 minutes.
  5. Remove from heat.
  6. Mix yolks and salt in bowl.
  7. Add yolk mixture all at once to sauce; whisk in quickly. Stir in crab mixture.Using electric mixer, beat whites in large bowl until stiff but not dry. Fold 1/4 of whites into lukewarm soufflé base to lighten. Fold in 3/4 cup Parmesan cheese, then remaining whites.
  8. Transfer soufflé mixture to prepared dish.
  9. Place soufflé in oven.
  10. Bake soufflé until puffed, golden and gently set in center, about 40 minutes for large soufflé (or 25 minutes for small soufflés). Using oven mitts, transfer soufflé to platter and serve immediately.

Nutrition Facts

Calories299kcal
Protein28.37%
Fat55.12%
Carbs16.51%

Properties

Glycemic Index
51.67
Glycemic Load
5.27
Inflammation Score
-6
Nutrition Score
14.5426089349%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
0.04mg

Nutrients percent of daily need

Calories:298.52kcal
14.93%
Fat:17.82g
27.42%
Saturated Fat:9.46g
59.11%
Carbohydrates:12.01g
4%
Net Carbohydrates:11.46g
4.17%
Sugar:3.31g
3.68%
Cholesterol:254.48mg
84.83%
Sodium:1008.04mg
43.83%
Alcohol:1.03g
100%
Alcohol %:0.66%
100%
Protein:20.64g
41.27%
Selenium:32.08µg
45.83%
Vitamin B12:2.32µg
38.65%
Phosphorus:297.01mg
29.7%
Vitamin B2:0.47mg
27.83%
Calcium:251.15mg
25.11%
Zinc:2.54mg
16.96%
Vitamin A:821.79IU
16.44%
Manganese:0.3mg
15.08%
Copper:0.28mg
14.14%
Folate:55.22µg
13.8%
Vitamin B6:0.22mg
10.88%
Potassium:376.77mg
10.76%
Iron:1.91mg
10.64%
Magnesium:42.31mg
10.58%
Vitamin D:1.54µg
10.26%
Vitamin B5:0.94mg
9.37%
Vitamin B1:0.13mg
8.71%
Vitamin C:5.4mg
6.55%
Vitamin E:0.76mg
5.1%
Vitamin B3:0.93mg
4.66%
Fiber:0.56g
2.22%
Vitamin K:1.27µg
1.21%
Source:Epicurious