Traditional souffles made with eggs, milk and cheese are notoriously high in cholesterol, calories, and fat. If you’re looking for a healthy alternative to the classic souffle, try this easy recipe. It tastes so rich and decadent, you’d never guess the secret ingredient is tofu.
Tofu is one of the most versatile and healthy protein foods available today. Although is is often associated with Asian cuisine, where it originated over 2000 years ago, tofu makes an excellent base for Western dishes as well, including entrees, desserts, breads, salad dressings, dips and soups.
Tofu is a bean curd made from soy milk, in a process similar to that used to make cottage cheese. It’s cheap, available at most grocery stores and supermarkets, and is shockingly easy to cook with. It’s also one of the most nutritious and low-calorie proteins you can find. There are about 95 calories, five grams of fat, and 10 grams of protein in a half-cup portion. It’s also high in calcium, potassium, and iron.
This Elegant Spinach Souffle makes a deliciously healthy main dish for a lunch or brunch. It serves six generously, and each portion weighs in at under 180 calories. You can reduce the sauteing oil by half if you’re extra calorie-conscious.
Elegant Spinach Souffle
1 10 ounce package frozen chopped spinach
3 tablespoons oil (for sauteing)
1/2 cup onion, chopped
3 tablespoons flour
1 teaspoon salt, halved
2 pinches black pepper
1 pinch ground nutmeg
1 cup medium-firm tofu
2 tablespoons fresh lemon juice or vinegar
1 tablespoon oil (for souffle)
Thaw the spinach, reserving the juice in a separate container. Preheat oven to 350 degrees. Oil an eight inch round or square pan and set aside.
Saute the onion in oil, until transparent and limp. Stir in the flour. Stir in the reserved spinach juice; add enough water to the juice to make it one cup of liquid, if necessary. Stir in 1/2 teaspoon of the salt, a pinch of black pepper and a pinch of nutmeg. Fold the spinach into the sauce and set the mixture aside.
In a blender or mixing bowl, combine the tofu, lemon juice or vinegar, oil, the remaining salt, and another dash of black pepper. Blend or beat until a smooth, creamy texture is obtained. Fold the tofu mixture into the spinach and sauce, and then carefully transfer the finished souffle batter into the prepared pan. Bake for 30 minutes, or until fully set.