Asparagus Souffle (made healthy!)

Usually souffle calls for butter and eggs, but instead I use egg whites and nonfat-cooking spray – cutting about 200 calories, and it’s still delicious. ^_^

By my calculations, one slice of this is less than 200 calories. :D

What You Need:

  1. 1 Lb of cut asparagus (about 1/2 inch pieces)
  2. 3 tbsp butter (olive oil butter) This is variable, as you’ll see in the instructions.
  3. 3 tbsp chopped green onion
  4. 2 tbsp flour (plain or wheat)
  5. 3/4 cup nonfat milk
  6. 1/2 cup shredded reduced fat cheese
  7. sea salt
  8. black pepper
  9. nutmeg
  10. lemon
  11. 3 beaten egg yolks
  12. 6 beaten egg whites
  13. nonstick cooking spray

What You Do:

  1. Okay, so, first think about your presentation. Do you want a square or round souffle? I used a square baking dish. Either way, the dish should hold 2 quarts in it. In another pot, fill it with about 3/4 of a quart with water and bring it to a boil with medium-high heat. Add in the sea salt, asparagus, and boil for 30 seconds. Remove and drain the water, but keep 1/4 of the cup of liquid.
  2. Preheat your oven to 375. In a pan, melt the butter over medium heat, add the onions and saute for about 4 minutes. Add the flour and stir it all. Personally, I like to try and use less butter and more cooking spray to get the same results. You should play around with this to find your own preference.
  3. Then, add the milk and asparagus liquid. Keep stirring till it all gets a bit thick (your pan needs to be large enough for all this, btw).
  4. Finally, add the cheese, salt, pepper, nutmeg, and squeeze some lemon juice into it. Now, keep stirring till the cheese is all melted and the mixture is thickened.
  5. Add the beaten yolks into a mixing bowl. Whisk in 1/3 of the cheesy mixture and keep whisking (if you’re doing this in front of people, you’ll look really cool at this point in time).
  6. Add in the remaining mixture (cheese and asparagus) and keep whisking!
  7. Fold in the egg whites.
  8. Now, transfer your awesome stuff into the baking dish (coated with the cooking spray) and bake for 30-35 minutes.

What It Will Look Like: