Artichoke-Crab Soufflé

Name: Artichoke-Crab Soufflé
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 6
Cuisine: Global
Ingredients: 397 grams artichoke hearts, drained and finely chopped; 2 slices bacon slices; 1 teaspoons cream of tartar; 59 milliliters egg substitute; 4 egg whites (at room temperature); 2 Tbsps all-purpose flour; 0 teaspoons ground red pepper; 355 milliliters 2% low-fat milk; 227 grams lump crabmeat, shell pieces removed; 59 milliliters finely chopped onion; 28 grams 1/4 cup grated fresh Parmesan cheese; 0 teaspoons salt; 0 teaspoons white pepper

Artichoke-Crab Soufflé might be just the main course you are searching for. This recipe makes 6 servings with 211 calories, 16g of protein, and 12g of fat each. This recipe covers 13% of your daily requirements of vitamins and minerals. If you have flour, onion, cream of tartar, and a few other ingredients on hand, you can make it. To use up the flour you could follow this main course with the Apple Tart with Caramel Sauce as a dessert.

Instructions

Preheat oven to 40

Equipment you will use

Oven

Cut a piece of foil long enough to fit around a 2-quart souffl dish, allowing a 1-inch overlap; fold foil lengthwise into thirds. Lightly coat one side of foil and bottom of dish with cooking spray. Wrap foil around outside of dish, coated side against dish, allowing it to extend 4 inches above rim to form a collar; secure with string or masking tape.

Ingredients you will need

Cooking Spray

Wrap

Equipment you will use

Aluminum Foil

Cook bacon in a large nonstick skillet over medium-high heat until crisp.

Ingredients you will need

Bacon

Equipment you will use

Frying Pan

Remove bacon from skillet, reserving 1 tablespoon bacon fat in skillet. Crumble bacon, and set aside.

Ingredients you will need

Bacon

Equipment you will use

Frying Pan

Add onion to bacon fat in skillet, and saut 2 minutes or until tender.

Ingredients you will need

Bacon Drippings

Onion

Equipment you will use

Frying Pan

Add flour, and cook 1 minute, stirring constantly with a wire whisk. Gradually add milk, stirring constantly. Bring to a boil over medium heat, and cook 1 minute or until thickened, stirring constantly.

Ingredients you will need

All Purpose Flour

Milk

Equipment you will use

Whisk

Place egg substitute in a large bowl. Gradually add hot milk mixture to egg substitute, stirring constantly with a wire whisk. Stir in bacon, cheese, salt, peppers, artichokes, and crabmeat; set aside.

Ingredients you will need

Egg Substitute

Artichoke

Crabmeat

Peppers

Cheese

Bacon

Milk

Salt

Equipment you will use

Whisk

Bowl

Beat egg whites and cream of tartar at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg white mixture into milk mixture. Gently fold in remaining egg white mixture.

Ingredients you will need

Cream Of Tartar

Egg Whites

Milk

Equipment you will use

Blender

Pour mixture into prepared souffl dish.

Bake at 400 for 10 minutes. Reduce oven temperature to 350, and bake an additional 45 minutes or until puffed and golden. Carefully remove foil collar, and serve immediately.

Equipment you will use

Oven

Aluminum Foil

Note: To make individual souffls, prepare 6 (8-ounce) ramekins as directed above. Divide souffl mixture evenly among ramekins, and place on a large baking sheet.

Equipment you will use

Baking Sheet