Spinach Souffle Recipe

by Dr. John M. Berardi, PhD and Dr. John K. Williams
(Amazinabdominals.com)

Don't be intimidated by this spinach soufflé recipe; it is almost foolproof and takes little time to put together. Be sure that everybody is seated at the table when you take it out of the oven, as the dramatic height of a just-cooked soufflé diminishes quickly as it cools.


Spinach Souffle Recipe

Ingredients:

2 packages frozen spinach (10 oz. each), thawed and drained

1 cup lowfat cottage cheese

1/3 cup grated parmesan cheese

½ cup egg whites

2 cloves garlic, minced

1 tsp baking powder

2 tsp of corn starch

Dash of ground nutmeg (1/8 tsp)

Salt & pepper, to taste


Preparation:

• Preheat the oven to 400-degrees F.

• Chop all of your vegetables and get them ready before the cooking process starts. Also, make your cornstarch solution in a small bowl or cup by stirring 2 tablespoons of cornstarch into 4-5 tablespoons of water. Stir until thoroughly mixed into a thick solution.

• Combine spinach, cottage cheese, egg whites, garlic, nutmeg, and salt/pepper in a blender or food processor. Blend until you have the desired consistency. For a more textured final product, blend just until mixed. For a smoother dish, blend thoroughly.

• Stir the parmesan cheese and baking powder into the blended mixture, and then pour everything into a casserole dish coated with cooking spray.

• Bake for 20 minutes, or until lightly set. Test to see if it’s done by shaking the dish slightly: the center should not jiggle.

• Makes a large meal for one, or 2 servings as a side dish.


Nutritional Values Per Serving:

Total Calories 526 kcal

Protein 75 g

Total Carbs 37 g
-Sugars 0 g

Total Fat 16 g
-Saturated 9 g
-Monounsat. 4 g
-Polyunsat. 4 g
-Omega-3 0.31 g
-Omega-6 0.74 g


Fiber 17 g

Tips for making your spinach soufflé quicker:

• Be sure to thaw your spinach entirely before preparing this dish. This can be done in the microwave, or simply by placing the spinach in the fridge for a couple of days. Squeeze as much of the water from the spinach as you can before mixing.

• If you’re in a hurry and don’t have time to bake it in an oven, use a microwave safe casserole dish, cover with plastic wrap, and cook on high for 3 minutes. Release the steam, recover, and cook on high for another 3 minutes, or until thoroughly cooked.

*Please note that cooking the spinach souffle in a microwave is vastly inferior to the taste of the oven-cooked version. Do yourself a favor and spend the extra 15 minutes to cook it in the oven.


*Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Original Spinach Souffle Recipe