Myles ThinSlow Silicon Valley
Broccoli & Goat Cheese Souffle

4 servings
Active Time: 25 minutes
Total Time: 45 minutes

INGREDIENTS
1 1/2 cups finely chopped broccoli florets
1 tablespoon butter
1 tablespoon extra-virgin olive oil
2 tablespoons all-purpose flour
1 1/4 cups low-fat milk
1 teaspoon Dijon mustard
1/4 teaspoon dried rosemary
1/4 teaspoon salt
1/2 cup crumbled goat cheese
3 large eggs, separated
2 large egg whites
1/4 teaspoon cream of tartar
PREPARATION
Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2 1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.
TIPS & NOTES
Make Ahead Tip: Equipment: Four 10-ounce ramekins or a 2- to 2 1/2-quart souffle dish
NUTRITION
Per serving: 254 calories; 17 g fat ( 8 g sat , 6 g mono ); 184 mg cholesterol; 10 g carbohydrates; 16 gprotein; 1 g fiber; 398 mg sodium; 199 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Vitamin A (25% dv), Calcium (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1/2 other carbohydrate, 2 medium-fat meat, 1 fat

Broccoli & Goat Cheese Souffle

4 servings

Active Time: 25 minutes

Total Time: 45 minutes

INGREDIENTS

  • 1 1/2 cups finely chopped broccoli florets
  • 1 tablespoon butter
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons all-purpose flour
  • 1 1/4 cups low-fat milk
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon salt
  • 1/2 cup crumbled goat cheese
  • 3 large eggs, separated
  • 2 large egg whites
  • 1/4 teaspoon cream of tartar

PREPARATION

  1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2 1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
  2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
  3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
  4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
  5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.

TIPS & NOTES

  • Make Ahead Tip: Equipment: Four 10-ounce ramekins or a 2- to 2 1/2-quart souffle dish

NUTRITION

Per serving: 254 calories; 17 g fat ( 8 g sat , 6 g mono ); 184 mg cholesterol; 10 g carbohydrates; 16 gprotein; 1 g fiber; 398 mg sodium; 199 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Vitamin A (25% dv), Calcium (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 2 medium-fat meat, 1 fat

I absolutely LOVE broccoli and I can’t wait to try it on pizza. I made a pizza last week with some friends, and it didn’t turn out perfect, but it was still pretty good! Now that I have a little experience, I’m super excited to try this one out. This is a great, much healthier weekend alternative to Domino’s or wherever you get that greasy pie on a Friday night! You can get pizza dough at Trader Joe’s, although last time I went I was disappointed that they had wheat, but not whole wheat. That’s how they get you! I’ll try Vons to see if they have it. Anyone know where I can get a good whole wheat pizza dough? Let a sista know! (FYI this recipe says you can use spinach instead of arugula, and that’s what I’ll most likely do.)
INGREDIENTS
 
1 pound prepared pizza dough, preferably whole-wheat
2 cups chopped broccoli florets
1/4 cup water
5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
Pinch of salt
Freshly ground pepper to taste
1/2 cup prepared pesto
1 cup shredded part-skim mozzarella cheese
PREPARATION
 
Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
NUTRITION
  
Per serving: 323 calories; 13 g fat ( 4 g sat , 7 g mono ); 19 mg cholesterol; 33 g carbohydrates; 15 gprotein; 3 g fiber; 511 mg sodium; 241 mg potassium.
Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% dv), Vitamin A (31% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat

I absolutely LOVE broccoli and I can’t wait to try it on pizza. I made a pizza last week with some friends, and it didn’t turn out perfect, but it was still pretty good! Now that I have a little experience, I’m super excited to try this one out. This is a great, much healthier weekend alternative to Domino’s or wherever you get that greasy pie on a Friday night! You can get pizza dough at Trader Joe’s, although last time I went I was disappointed that they had wheat, but not whole wheat. That’s how they get you! I’ll try Vons to see if they have it. Anyone know where I can get a good whole wheat pizza dough? Let a sista know! (FYI this recipe says you can use spinach instead of arugula, and that’s what I’ll most likely do.)

INGREDIENTS

 

  • 1 pound prepared pizza dough, preferably whole-wheat
  • 2 cups chopped broccoli florets
  • 1/4 cup water
  • 5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
  • Pinch of salt
  • Freshly ground pepper to taste
  • 1/2 cup prepared pesto
  • 1 cup shredded part-skim mozzarella cheese

PREPARATION

 

  1. Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
  2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
  3. Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
  4. Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

NUTRITION

 

Per serving: 323 calories; 13 g fat ( 4 g sat , 7 g mono ); 19 mg cholesterol; 33 g carbohydrates; 15 gprotein; 3 g fiber; 511 mg sodium; 241 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% dv), Vitamin A (31% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat

I'm Myles Winslow and I'm moving into a healthier life and a happier me.