Nutrition Savvy | Spinach & Feta Soufflé with Pesto

Spinach & Feta Soufflé with Pesto

Ingredients

30ml olive oil
1½ tbsp plain or self raising (can be gluten free) flour, plus a little extra for dusting
2 garlic cloves, finely chopped
¾ cup lite milk
¼ teaspoon ground black pepper
1 tsp salt
100g frozen or fresh spinach
2 tbsp pesto
4 eggs, separated
¼ cup feta
½ cup grated lite cheddar cheese
Olive oil spray

Method

Pre-heat oven to 190°C.

Add the oil in a small non-stick saucepan on low heat and then add the flour and mix with a wooden spoon until combines well to make a paste. Add the garlic, pepper, salt and milk, and keep stirring until it combines well. Increase the heat slightly to low medium and continue stirring for another 3-5 minutes or until the sauce begins to thicken.
Once thickens, remove from heat and add the spinach and combine until it defrosts or wilts. Add the feta, pesto and egg yolks and combine well.
Beat the egg whites using an electric beater until they are firm peaks that stick to the bowl.
Pour the spinach and cheese mix into a medium large bowl then fold the egg whites into the spinach and cheese mix in a figure eight motion to combine. Careful not to overdo it, you should still have chunks of foam through the mixture.
Spray 4 x 8-10cm ramekins with olive oil spray and lightly dust them with flour (evenly distribute flour). Pour soufflé mix into each ramekin distributing evenly. Place ramekin on a baking tray and place in the pre-heated oven for 25-30 minutes.
Remove and serve immediately with a side salad or vegetables. You can make a big batch and store additional soufflés in the fridge for the next 2 days or so.

Note:

The soufflés will deflate very quickly but they still taste the same.
You can use regular flour rather than gluten-free flour
While this recipe is vegetarian, you can add finely diced lean ham or shredded chicken to it. But adding too much will make the soufflé heavy and it make not rise as well.

gloriaPost author

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Lunch / Dinner

Spinach & Feta Soufflé with Pesto

gloriaPost author

There are 57 Comments