Hello Friends,
I am back with another installment of healthy and easy lunches for this week. My inspiration from this came almost fully from this EatingWell recipe. Being me, of course, I couldn’t by any means follow this exactly, so I added in a few extras of my own!
Easy Mini Forest Soufflés – YUM!
So here is my version (and it is filling, I promise you, deceivingly so!):
What You’ll Need:
- 12-16 4-oz ramekins (depending how full you want them)
- 1 medium-sized skillet with lid
- 1 medium-to-large mixing bowl
- Utensils: 1 wooden spoon, 1 paring knife and 1 whisk
Ingredients:
- 1 tablespoon butter olive oil plus 1 teaspoon lemon pepper olive oil (chicken)
- 1 teaspoon Garlic!Garlic! and 2 teaspoons Onion!Onion! Mixes (chicken)
- 3 boneless skinless chicken breasts, cut into 1-inch cubes
- 16 oz bag frozen chopped broccoli florets
- 2 tablespoons butter olive oil
- 2 tablespoons all-purpose flour
- 1 1/3 cups Skim Milk
- 2 teaspoons Honey Dijon mustard
- 1/2 teaspoon dried rosemary
- 1/4 teaspoon salt
- 1/2 cup shredded mozzarella
- 3 large eggs, separated
- 2 large egg whites (plus the above 3 eggs’ egg whites)
So this seems like a lot, I’m sure, however it’s really pretty simple! Observe the building of the soufflé!
Directions:
- Preheat oven to 375. In your skillet, combine Butter & Garlic Olive Oils and the Garlic!Garlic! and Onion!Onion! spices, and chicken over medium heat. Cook approximately 12 minutes until no longer pink at all but is still tender.
- While chicken cooks, dump your frozen broccoli (chopped into smaller pieces and chunks if needed) into a microwave-safe mixing bowl. Microwave on HIGH for 6 minutes, until a little tender but not fully cooked.
- Once chicken cooks fully, drain and set aside to cool. Meanwhile, remove your broccoli and let that cool as well.
- In your skillet over medium heat, combine the 2 tablespoons of butter olive oil with 2 tablespoons of flour, whisking for 1 minute. Sauce will thicken slightly and be somewhat caramel-colored.
- Add in 1 1/3 cups milk, 2 teaspoons Honey Dijon Mustard, 1/2 teaspoon rosemary and 1/4 teaspoon salt, and whisk constantly for 2 minutes more. Sauce will thicken a lot more at this point.
- Remove your your sauce from heat, stir in your 1/2 cup shredded cheese and 3 egg yolks until well combined and no streaks remain from yolks. Dump broccoli into mixture and stir well. Let sit to thicken.
- Meanwhile, take your 5 egg whites in your mixing bowl (rinsed from the broccoli bits), and whisk constantly for approximately 15 minutes. I recommend a helper for this part. That way you can…
- Take your chicken and put in blender (Magic Bullet Blender to the rescue!) for 15 seconds on pulse, to make into a shredded texture. Add to broccoli mixture and stir completely. Skillet will start to fill up at this point, that is expected.
- Once you’re done whisking your egg whites into submission, you’ll notice they are frothy, white, and look airy instead of liquidy now. Once you hit this point, gradually add your broccoli mixture to the egg whites, stirring until fully incorporated.
- Scoop your “Forest” mixture (hey, it’s green, yellow, white and a little brown from the flavors, so it looked like a forest to me!) into your 12-16 ramekins (sprayed with cooking spray). If you want them full, fill 12 almost to the rim (very little rising will take place). If you want more servings, fill 16 ramekins about 3/4 full.
- Bake for 20-22 minutes, until set and doesn’t jiggle. Again, the cream of tartar ommission doesn’t make these “rise” like a normal soufflé, which means they also won’t “fall” either. They will expand and set a bit from sitting out of the oven, but not by much. Also, this doesn’t make it taste different than a soufflé, just allows for those who don’t have cream of tartar (or don’t want the rise-and-fall effect) to make a soufflé!
So that is it. It seems like a lot, but I promise it’s pretty easy. Best part is that you cover them with some aluminum foil, refridgerate, and then take into work with you easily for reheating (just remove the foil!) in the dish in the microwave (I suggest 80 seconds on HIGH power). Simple lunch that has minimal clean-up and dirty dish factors involved!
Now just enjoy! Let me know what you think! 🙂
Mini Forest Soufflés!
I input everthing into a CalorieCount program, and this is the nutrition information it gave me back:
Serving Size: 1/16 of entire mixture
Calories: 104
Total Fat: 4.7 g (Saturated Fat 1.0 g)
Cholesterol: 63 mg
Sodium: 130 mg
Total Carbohydrates: 3.5 g (Dietary Fiber 0.9 g; Sugars 1.7 g)
Protein: 11.6 g
Vitamin A: 7% / Vitamin C: 19% / Calcium: 5% / Iron: 2%
Craft You Later,
Beth
youbettercraftaround 
