Arugula and Fontina Soufflé Recipe | MyRecipes - PCOS-Friendly Recipe

Servings: 6

Lunch

This Arugula and Fontina Soufflé Recipe | MyRecipes is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Serve this light, savory soufflé at brunch or at dinner as a side for beef or chicken.

Ingredients

Cooking spray
1/2 cup dry breadcrumbs
6 ounces trimmed arugula (about 9 cups)
1/3 cup all-purpose flour
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1/8 teaspoon ground red pepper
1/8 teaspoon freshly ground black pepper
1 1/4 cups 1% low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 ounces) shredded fontina cheese
6 large egg whites
Dash of cream of tartar

Instructions

Preheat oven to 350 °.
Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish.
Cook arugula in boiling water 15 seconds or until wilted, and drain in a sieve, pressing until barely moist. Finely chop; place in a large bowl.
Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, ground red pepper, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick.
Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in arugula and cheese. Cool slightly.
Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into arugula mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350 ° for 45 minutes or until puffed, golden, and set. Serve immediately.
Wine Note: In France the choice for this dish would be a Sancaerre or Pouilly Funé, both of which are light, crisp wines made with Sauvignon Blanc grapes. Of course, there are dozens of fabulous Sauvignon Blancs made in the United States, too. A sassy light one that would be terrific here: Geyser Peak's Sauvignon Blanc from Sonoma County (about $10).
Asparagus and Gruyère Soufflé: Substitute 3/4 pound asparagus for arugula. Cook asparagus in boiling water 4 minutes; drain and rinse with cold water. Cut a 1-inch tip from each asparagus spear; finely chop stalks. Substitute 1 teaspoon dry mustard for ground red pepper. Substitute 1/2 cup (2 ounces) shredded Gruyère for fontina. Stir in asparagus tips and chopped asparagus with the cheese Yield: 6 servings.
CALORIES 165 (29% from fat); FAT 5. 3g (sat 2. 5g, mono 1. 6g, poly 0. 4g); PROTEIN 11. 9g; CARB 17. 5g; FIBER 1. 7g, CHOL 49mg; IRON 1. 6mg; SODIUM 387mg; CALC 191mg
Spinach and Feta Soufflé: Substitute 10 ounces baby spinach (about 8 cups) for the arugula. Substitute 1/2 cup (2 ounces) crumbled feta cheese for the shredded fontina. Stir in 2 teaspoons chopped fresh dill with the cheese. Yield: 6 servings.
CALORIES 143 (26% from fat); FAT 4. 1g (sat 2. 1g, mono 1. 1g, poly 0. 3g); PROTEIN 10. 1g; CARB 16. 5g; FIBER 1. 5g, CHOL 47mg; IRON 2. 1mg; SODIUM 490mg; CALC 167mg

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Frequently Asked Questions

Is Arugula and Fontina Soufflé Recipe | MyRecipes good for PCOS?

Yes, this Arugula and Fontina Soufflé Recipe | MyRecipes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 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.

Comments

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