Asparagus Soufflé - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Chef John
See how easy it is to whip up a light, fluffy soufflé.
Ingredients
- 1 bunch asparagus, trimmed and cut into 1/2-inch pieces
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1 cup cold milk
- 1 teaspoon kosher salt
- 1 pinch cayenne pepper, or to taste
- 1/2 clove garlic, minced
- 4 eggs, separated
- 1/2 cup grated sharp white Cheddar cheese
Instructions
- Cook asparagus in a saucepan of boiling water until bright green but still crisp, about 2 minutes. Transfer asparagus to ice water to stop the cooking process. Drain and set aside.
- Melt butter in a saucepan over medium-low heat. Whisk in flour and stir until mixture becomes paste-like and light golden brown, about 2 minutes.
- Whisk milk into butter-flour mixture; bring to a simmer and cook until thick, 2 to 3 minutes. Season with salt and cayenne pepper.
- Place milk mixture, garlic, and asparagus in a blender and puree until smooth.
- Pour asparagus mixture into a large bowl; stir in egg yolks and Cheddar cheese.
- Preheat oven to 375 degrees F (190 degrees C)
- Generously butter 4 (6-ounce) ramekins
- Beat egg whites in a large glass or metal mixing bowl until soft peaks form. Lift your beater or whisk straight up: the egg whites will form soft mounds rather than a sharp peak
- Stir half of egg whites into asparagus cheese mixture until just combined. Gently fold remaining egg whites into mixture.
- Fill prepared ramekins about 3/4 full and place on a baking sheet; bake in the preheated oven until edges are golden brown, about 20 to 25 minutes
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Asparagus.
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