Lemon-Scented Broccoli Soufflé
(Cooking Light/December 2001)
(6 servings)

3/4 pound finely chopped broccoli
1/3 cup all-purpose flour
1-1/2 cups 1% low-fat milk
1/3 cup fat-free sour cream
1 TBS grated lemon rind
3/4 tsp salt
3 large egg yolks
1 garlic clove, minced
6 large egg whites
Cooking spray

Preheat oven to 325ºF.

Cook broccoli in boiling water 4 minutes or until tender. Drain. Cool to room temperature on paper towels.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a saucepan; stir well. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Reduce heat to medium-low. Stir in sour cream, rind, salt, yolks, and garlic; cook for 1 minute or until thick, stirring constantly. Pour mixture into a large bowl, and stir in broccoli.

Beat the egg whites with a mixer at high speed until stiff peaks form. Gently stir one-third of egg whites into broccoli mixture; fold remaining egg whites into broccoli mixture. Spoon mixture into a 2-quart soufflé dish coated with cooking spray. Place on middle rack of oven. Bake at 325ºF for 40 minutes. Serve immediately.

Calories 117 (27% from fat)
Fat 3.5g (sat 1.3g, mono 1.2g, poly 0.4g)
Protein 8.9g
Carbohydrates 12.2g
Fiber 0.9g
Cholesterol 110mg
Iron 0.8mg
Sodium 398mg
Calcium 121mg

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