This easy soufflé gets its light texture from baking powder and loads of flavor from Swiss chard, Parmesan cheese and a touch of nutmeg. You can substitute bagged baby spinach or kale for the chard if you like. Added bonus: Leftovers make a great grab-and-go breakfast.
- 1 tablespoon (15 ml) olive oil
- 1 large shallot, thinly sliced
- 1 (8-ounce or 226 ml) bunch Swiss chard, chopped, leaves and stems separated
- 1/2 cup (120 ml) whole-wheat pastry flour (all-purpose flour also works)
- 1 teaspoon (5 ml) baking powder
- 1/4 teaspoon (1.25 ml) nutmeg
- 6 large eggs, beaten
- 1 cup (24 ml) low-fat cottage cheese
- 3/4 cup (18 ml) 2% milk
- 1/2 cup (120 ml) shredded Parmesan cheese
- 1/4 teaspoon (1.25 ml) black pepper
Preheat the oven to 350°F. Coat an 8-inch square baking dish with cooking spray. Heat the oil in a large sauté pan over medium-high heat. Add the chopped chard stems and shallots and sauté until tender, 4 minutes. Add the chard leaves and cook, tossing with tongs, until wilted, 2 minutes. Remove from heat.
In a large bowl, whisk together the flour, baking powder and nutmeg. Add the eggs, cottage cheese, milk, Parmesan and nutmeg and stir until just combined. Gently fold in the chard mixture and season generously with pepper. Scrape the mixture into the prepared baking dish and bake until set in the center (a knife will come out clean when inserted into the center of the soufflé), 45–50 minutes. Serve immediately.
Serves: 4 | Serving Size: 4-inch square piece
Nutrition (per serving): Calories: 284; Total Fat: 13.6g; Saturated Fat: 8g; Monounsaturated Fat: 4g; Cholesterol: 280mg; Sodium: 350mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 5g; Protein: 35g