Recipes · French · Souffles
Cheese Soufflé
One serving has 559 kcal and 31 g protein, and at least a fifth of a woman's daily need of selenium (82%), cobalamin (80%), phosphorus (76%), riboflavin (74%), calcium (67%) and choline (64%). Ready in 37 minutes.
- Preparation: 15 min
- Cooking: 22 min
- Makes: 1 serving (271 g)
- Difficulty: Hard
- Diets: Vegetarian, High protein, Low carb
- Contains: dairy, egg, gluten
Ingredients
- 15 g Butter, unsalted
- 15 g Flour, all-purpose
- 100 g Milk, whole
- 30 g Egg yolks, raw
- 60 g Egg whites, raw
- 50 g Gruyère cheese
- 0.5 g Salt
- 0.2 g Nutmeg
- 0.2 g White pepper
Method
- Melt the butter, whisk in the flour, cook briefly, then whisk in the milk to make a thick béchamel; cook 3-4 minutes until smooth and thick.
- Cool slightly, beat in the egg yolks, then stir in most of the grated cheese, the nutmeg, salt and white pepper.
- Whisk the egg whites to stiff peaks and fold gently into the cheese base in two additions, keeping as much air as possible.
- Pour into a buttered, cheese-dusted ramekin, top with the remaining cheese, and bake at 190°C (375°F) for 20-25 minutes until puffed and golden but still a little soft in the centre.
- Serve immediately, before it sinks.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 559 kcal | 26% |
| Carbohydrates | 18.2 g | |
| Water | 177 mL | |
| Fiber | 0.5 g | 2% |
| Protein | 31.1 g | 65% |
| Tryptophan | 0.4 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.88 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.2 g | |
| Histidine | 0.99 g | |
| Fat | 39.9 g | |
| Monounsaturated | 12.9 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 21.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 423 mg | |
| Calcium | 668 mg | 67% |
| Copper | 0.11 mg | 12% |
| Iron | 1.7 mg | 10% |
| Magnesium | 40.3 mg | 13% |
| Manganese | 0.15 mg | 8% |
| Phosphorus | 533 mg | 76% |
| Potassium | 324 mg | 7% |
| Selenium | 45 µg | 82% |
| Sodium | 710 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.81 mg | 74% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 84.3 µg | 21% |
| Cobalamin (vitamin B12) | 1.9 µg | 80% |
| Choline | 272 mg | 64% |
| Vitamin A | 398 µg | 57% |
| Vitamin C | 0.05 mg | 0% |
| Vitamin D (D2 + D3) | 128 IU | 21% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 3 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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