CHEESE AND HERB SOUFFLÉS

Preparation Time: 10 - 15 minutes depending on the amount

Cooking Time: 10 - 15 minutes depending on the amount

Cooking Temperature: 350° Fahrenheit

Serving Size: Serves 2 Serves 4 Serves 6 Serves 8

Ingredients:
Canola margarine 1 Tbs. 2 Tbs. 3 Tbs. 4 Tbs.
Plain flour ¼ Cup ½ Cup ¾ Cup 1 Cup
Fat free (Skim) milk ½ Cup 1 Cup 1 ½ Cups 2 Cups
Eggs, separated 2 Large 4 Large 6 Large 8 Large
Ricotta cheese, crumbled 2 Tbs. 4 Tbs. 6 Tbs. 8 Tbs.
Mixed fresh herbs, chopped, e.g. parsley, chives and thyme ½ Tbs. 1 Tbs. 1 ½ Tbs. 2 Tbs.
Parmesan cheese, freshly grated 1 Tbs. 2 Tbs. 3 Tbs. 4 Tbs.
Arugula ¼ Packet ½ Packet ¾ Packet 1 Packet
Salad dressing, low-oil 1 Tbs. 2 Tbs. 3 Tbs. 4 Tbs.
Black pepper, freshly ground To taste To taste To taste To taste
Note: For the best results, ingredients should be measured as descriptions of the amounts may vary for different food items.

Method:

 Preheat the oven.

 Melt the margarine in a medium saucepan, add the flour and cook, stirring, for 1 – 2 minutes. Gradually
add the milk, whisking all the time, and cook over low heat for 10 - 15 minutes or until thickened.
 Remove the pan from the heat. Beat in the egg yolks one at a time, then stir in the ricotta cheese. Season
with freshly ground black pepper.
 Whisk the egg whites in a large bowl until they form firm peaks, then gradually fold them into the cheese
mixture with the chopped fresh herbs. Divide the mixture equally into the required number of lightly
oiled ramekins and sprinkle over the parmesan cheese.
 Bake for 10-12 minutes until risen and golden.
 Toss together the arugula and dressing and serve with the soufflés, and enjoy.

Tips to Reduce Preparation & Cooking Time:

 Beat the egg whites with an electronic beater in order to reduce preparation time.
 Use dried herbs instead of fresh herbs.
 Use already grated parmesan cheese to reduce preparation time.
Cheese and Herb Souffles - Analysis per Serving
Energy:
Calories (kcal): 242
Protein (g): 14.6
Total Fat (g): 12.4
Saturated Fat (g): 4.2
Monounsaturated Fat (g): 3.8
Polyunsaturated Fat (g): 3.0
Omega-3's (g): 0.1
Cholesterol (mg): 221.0
Carbohydrates (g): 17.7
Of which is sugars (g): 0.4
Fiber (g): 0.6
Sodium (mg): 323.0