Tomato and Cheddar Souffles - PCOS-Friendly Recipe
This Tomato and Cheddar Souffles is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 tablespoons unsalted butter plus 1 teaspoon, melted
- 1/2 oz Parmigiano-Reggiano, finely grated with a rasp (1/2 cup)
- 4 (1/4-inch-thick) center-cut slices from a small tomato
- 2 tablespoons all-purpose flour
- 1 cup whole milk
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 1/8 teaspoon cayenne
- 2 oz coarsely shredded sharp Cheddar (1/2 cup) plus 2 tablespoons for sprinkling
- 2 large eggs, separated
- Special equipment: 4 (6-oz) ovenproof custard cups or ramekins
Instructions
- Put oven rack in middle position and preheat oven to 400 °F.
- Brush custard cups with 1 teaspoon melted butter (total), then coat each with 1 tablespoon Parmigiano-Reggiano. Put 1 tomato slice in bottom of each cup and arrange cups in a shallow baking pan.
- Heat remaining 2 tablespoons butter in a 1 1/2-quart heavy saucepan over moderate heat until foam subsides, then whisk in flour. Cook roux, whisking, 1 minute, then whisk in milk, salt, pepper, and cayenne. Bring to a boil over moderate heat, whisking constantly, and boil until thickened, 3 to 4 minutes. Remove from heat and whisk in 1/2 cup Cheddar, 2 tablespoons Parmigiano-Reggiano, and yolks.
- Beat whites with a small pinch of salt using an electric mixer until they just hold stiff peaks. Fold one third of whites into cheese sauce to lighten, then fold in remaining whites gently but thoroughly. Divide mixture among cups and sprinkle with remaining 2 tablespoons each of Parmigiano-Reggiano and Cheddar.
- Bake soufflés until puffed and golden, 17 to 20 minutes. Serve (in cups) immediately.
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Frequently Asked Questions
Yes, this Tomato and Cheddar Souffles recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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