Preparation time is 10minutes
Cook time is 13minutes
Total time is 23minutes
Serve is for 4 people
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Difficulty level: 2 out of 4
11 Ingredients
Number of servings
4
- 25grams polyunsaturated margarine
- 50grams plain flour
- 1 1/4 cup skimmed milk
- 4 eggs
- 100grams goats' cheese
- 1tablespoons mixed herbs
- 1tablespoons grated Parmesan cheese
- 75grams rocket leaves
- 2tablespoons fat-free salad dressing
- 1 pinch salt
- 1 pinch pepper
Nutrition per serving
1160kJ / 278Cal
1160 Kilojoules or 278 Calories
13% of daily energy intake*
Protein
17.3grams
Fat
16.7grams
Carbs
15.6grams
Sugars
5.7grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 4
Melt the margarine in a medium saucepan, add the flour and cook, stirring, for 1 minute. Gradually add the milk, whisking all the time, and cook for 2 minutes until the roux has thickened.
Step 2 of 4
Remove the pan from the heat. Beat in the egg yolks one at a time, then stir in the goats' cheese. Season well with salt and pepper.
Step 3 of 4
Whisk the egg whites in a large bowl until they form firm peaks, then gradually fold them into the cheese mixture with the herbs. Transfer to 4 lightly oiled ramekins, sprinkle over the Parmesan, then bake in a preheated oven, 190°C for 10-12 minutes until risen and golden.
Step 4 of 4
Toss together the rocket and dressing in a bowl and serve with the soufflés.
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