Ww Broccoli And Parmesan Souffle - cooking recipe

Ingredients

1 lb broccoli, florettes uncooked and finally chopped
2/3 cup all-purpose flour
2 cups low-fat milk
1 garlic clove, finelly minced
1/2 cup reduced-fat sour cream
2/3 cup parmesan cheese, grated
1 teaspoon lemon zest
1 teaspoon salt
1/2 teaspoon pepper
3 large eggs, seperated
3 large egg whites

Preparation

Preheat oven to 325\u00b0F. Coat a 2-quart souffle dish with cooking spray.
Bring a medium-size pot of water to a boil; cook broccoli for 4 minutes. Immediately remove broccoli from pot and plunge in a bowl of ice water to stop it from cooking; when cool, drain and set aside.
In a medium saucepan, combine flour, milk and garlic; set over medium-high heat and bring to a boil for 1 minute, stirring constantly. Reduce heat to medium-low and add sour cream, Parmesan cheese, lemon zest, salt, pepper and egg yolks; cook until thick, stirring constantly, about 1 minute. Pour mixture into a large bowl and stir in broccoli; set aside.
In a mixing bowl, using an electric mixer, beat all six egg whites until stiff peaks form; gently fold into broccoli mixture, a little at a time, until combined.
Immediately spoon broccoli mixture into prepared dish and bake until eggs are set, about 35 to 45 minutes. Serve immediately. Yields about 3/4 cup per serving.
NOTE:
Swap reduced-fat Cheddar cheese for the Parmesan if you prefer. And/or use cauliflower instead of broccoli (could affect PointsPlus value).