Lemon-Scented Broccoli Soufflé

May 09, 2023May 9, 20230 14
Luscious Lemon-Scented Broccoli Soufflé Recipe
in Vegetarian

Prep

10 min

Cook

45 min

Ready In

55min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3/4 lb finely chopped broccoli ( about 4 cups or 340 grams )
1/3 cup all-purpose flour
1 1/2 cups 1 % low-fat milk
1/3 cup nonfat sour cream
1 tablespoon grated lemon rind
3/4 teaspoon salt
3 large egg yolks
1 garlic clove , minced
6 large egg whites
cooking spray

Nutrision Information

Servings Per Recipe
6
Calories
110
Sugar
5g
Fat
3g
The Lemon-Scented Broccoli Soufflé is a delicious and healthy vegetarian dish that's perfect for any occasion, from brunch to dinner. The dish is made from finely chopped broccoli, all-purpose flour, low-fat milk, nonfat sour cream, grated lemon rind, garlic, egg yolks, and egg whites. The Broccoli Soufflé is a light and fluffy dish that's packed full of nutrients and flavor. The addition of lemon zest gives the dish a zing of flavor, making it even more delicious.

Instructions

1.Preheat the oven to 375°F. Coat a 2-quart soufflé dish with cooking spray, and sprinkle with flour.
2.Steam the broccoli, covered, 3 minutes or until tender. Drain. Combine flour, milk, sour cream, lemon rind, salt, yolks, and garlic in a large bowl, stirring with a whisk. Stir in broccoli.
3.Beat egg whites with a mixer at high speed until stiff peaks form. Gently fold one-fourth of egg whites into broccoli mixture; gently fold in remaining egg whites. Spoon mixture into prepared dish.
4.Bake at 375°F for 40 minutes or until puffy and golden. Serve immediately.

PROS

This broccoli soufflé is a perfect light and nutritious meal.
It’s low in calories, high in protein, and rich in vitamins and minerals, such as vitamin C and fiber.
It’s also an excellent source of folate, which is essential for healthy cell growth and development.
The lemon zest and garlic add a zing of flavor to the soufflé.

CONS

Be careful not to overcook the broccoli.
Overcooking can cause the broccoli to lose taste, texture, and nutritional value.
Also, soufflés can be tricky to get right.
Make sure to follow the instructions carefully, and serve immediately to avoid deflating.

HEALTH & BENEFITS

Broccoli is a highly nutritious vegetable that’s packed full of antioxidants, fiber, and vitamins. It’s known to reduce inflammation, improve digestion, boost heart health, and promote healthy brain function. Garlic has potent medicinal properties and is known to boost the immune system, reduce blood pressure, and improve cholesterol levels. Finally, lemon zest is rich in vitamin C, which is essential for healthy skin, bones, and immune function.

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