EatingWell Brunch Recipes Cookbook

Makes: 6 servings Active time: 30 minutes Total: 50 minutes Equipment: Six 10-ounce ramekins Heart Health Diabetes Weight Loss Gluten Free Serve these soufflés alongside a big salad with a tangy vinaigrette for a light supper or a special brunch to summon spring! 1 bunch asparagus (about 1 pound), trimmed 1 1/2 cups nonfat milk 2 tablespoons butter 3 tablespoons all-purpose flour 1/2 teaspoon coarse salt, divided 1/4 teaspoon freshly ground pepper Pinch of ground nutmeg 4 large egg yolks, at room temperature (see Tips) 11/2 teaspoons truffle oil (optional; see Tips) 8 large egg whites, at room temperature 1 cup crumbled or diced aged goat cheese (see Tips) or Manchego cheese 1. Fill a large skillet with 1 inch of hot water and bring to a boil. Add asparagus. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold wa - ter. Blot the asparagus dry with a clean kitchen towel, then cut into 1/2-inch slices. 2. Position rack on lowest level of oven; pre - heat to 375°F. Coat six 10-ounce ramekins with nonstick cooking spray. Place ramekins on a large rimmed baking sheet. 3. Heat milk in a small saucepan over me - dium heat until hot. Melt butter in a medium saucepan over medium-low heat. Whisk in flour and cook, whisking often, for 2 minutes. Turn off heat and slowly whisk in hot milk. Return the heat to medium-low and continue whisking until the mixture is thickened, 3 to 4 minutes. Whisk in 1/4 teaspoon salt, pepper and nutmeg. Remove from the heat and whisk in 4 egg yolks, one at a time, and truf - fle oil, if using. Transfer the mixture to a large bowl and stir in the asparagus and cheese. 4. Place 8 egg whites in a large bowl. Beat with an electric mixer, slowly increasing the speed, until they begin to foam. Add the remaining 1/4 teaspoon salt and continue to beat until the whites hold their shape; do not overbeat. (You’ll know they are ready when you lift the beaters out and the peak doesn’t flop over.) 5. Using a rubber spatula, gently stir one-third of the whites into the egg yolk mixture to lighten it. Gently fold in the remaining egg whites just until blended. Divide the mixture among the prepared ramekins, filling them almost to the top. (Discard any leftover mixture or prepare another ramekin for another soufflé.) 6. Bake the soufflés on the bottom rack until puffy and golden and an instant-read ther - mometer inserted into the center registers 145°F, 20 to 25 minutes. Do not overcook— the centers will look soft. Per serving: 205 calories; 13 g fat (7 g sat, 4 g mono); 167 mg cholesterol; 9 g carbohy - drate; 0 g added sugars; 14 g protein; 1 g fiber; 372 mg sodium; 296 mg potassium. Nutrition bonus: Folate (22% daily value), Vitamin A (21% dv).

Carbohydrate servings: 1/2 Exchanges: 1 vegetable, 2 medium-fat meat, 1 fat Tips: To bring an egg to room temperature, ei - ther set it out on the counter for 15 min - utes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes. Look for truffle oil in small bottles near other oils in well-stocked supermarkets or gourmet food shops.