Zucchini Soufflés

Zucchini Soufle
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  • Ingredients
    4 large EGGS
    2 cups packed unpeeled shredded zucchini
    3/4 tsp. salt
    cooking spray
    1/2 cup shredded Parmesan cheese, divided
    1/4 cup butter
    1/4 cup all-purpose flour
    1 1/2 tsp. dry mustard
    1/4 cup milk
    4 oz. crumbled feta cheese

    Yields: 4-6 servings

  • Nutritional Information

    Per serving: 1/6 of recipe

    Calories: 195

    Total fat: 13 g
    Saturated fat: 7 g
    Polyunsaturated fat: 1 g
    Monounsaturated fat: 4 g

    Cholesterol: 153 mg
    Sodium: 829 mg
    Carbohydrates: 7 g
    Fiber: 1 g
    Sugar: 2 g
    Protein: 13 g
    Vitamin A: 140 mcg
    Vitamin D: 1 mcg
    Folate: 36 mcg
    Choline: 107 mg
    Calcium: 226 mg
    Iron: 1 mg
    Potassium: 183 mg

    This recipe is an excellent source of protein and a good source of choline and vitamin A.


  1. COMBINE zucchini and salt in a medium bowl. LET STAND 30 minutes. RINSE zucchini thoroughly in a colander. SQUEEZE out excess water.

  2. PREHEAT oven to 375°F. SPRAY six 1/2-cup soufflé dishes if using as a side dish OR four 1-cup soufflé dishes if using as an entrée. COAT bottom and sides of dishes using 1/4 cup of the Parmesan cheese; SET aside.

  3. Meanwhile, MELT butter in medium saucepan on medium heat. STIR in flour and mustard until smooth. Gradually WHISK in milk. HEAT to boiling; REDUCE heat. COOK and STIR 1 minute or until thickened.

  4. REMOVE from heat. STIR in feta and remaining 1/4 cup Parmesan cheese and zucchini. SEPARATE eggs. STIR yolks into zucchini mixture.

  5. PLACE whites in a mixing bowl. BEAT on high speed of mixer until stiff peaks form. Gently FOLD half of egg whites into zucchini mixture. REPEAT with remaining whites.

  6. Gently SPOON zucchini mixture into prepared dishes, filling 3/4 full.

  7. BAKE 25 to 30 minutes or until mixture is puffed, delicately browned and soufflé shakes slightly when oven rack is gently moved back and forth. SERVE immediately.

Insider Info

  • Mixture may also be baked in ramekins or custard cups in the sizes indicated in the recipe.
  • For a “top hat” appearance, hold spoon upright and circle the egg mixture to make a ring about 1-inch from side of dish and 1-inch deep. Bake as recipe directs.