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Egg white soufflé

Choose a 1 L (4 cup) bowl for this simple soufflé to watch it grow and puff in the microwave as it cooks.

1 serving  / 12  min

Prep 10 min / Cook 2 min

Ingredients
  • 2 tsp (10mL) soft, non-hydrogenated margarine
  • ¼ cup (60 mL) skim milk
  • 1 tbsp (15 mL)  all-purpose flour
  • ¼ tsp (1 mL) dried oregano
  • Pinch cayenne pepper
  • 1 tbsp (15 mL) finely chopped roasted red pepper
  • 1 egg white or 2 tbsp (30 mL) liquid egg white
Directions
  1. In 1 L (4 cup) bowl, combine margarine and milk. Microwave on High for 30 seconds. 
  2. Whisk in flour, oregano and pepper. Microwave on High for 30 seconds. Whisk to combine. 
  3. Whisk in red pepper. 
  4. Using electric mixer, beat egg white until firm peaks. Fold into milk mixture until evenly combined. Microwave on High for about 1 minutes or until puffed and cooked through.
  5. Slide out onto plate to enjoy.
Nutritional info per serving 
  • Calories: 137
  • Protein: 7 g
  • Total Fat: 8g
    Saturated fat: 1 g
    Cholesterol : 1 mg
  • Carbohydrate: 10 g
    Fibre: 1 g
    Sugar: 4 g
    Added sugar 0 g
  • Sodium: 200 mg
  • Potassium: 181 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.