Recipes · Dutch · Snacks
Kaassoufflé (Fried Cheese Pastry)
One serving has 604 kcal and 20 g protein, and at least a fifth of a woman's daily need of phosphorus (54%), cobalamin (45%), vitamin K (45%), selenium (44%), calcium (43%) and riboflavin (41%). Ready in 76 minutes.
- Preparation: 70 min
- Cooking: 6 min
- Makes: 1 serving (154 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 50 g Gouda cheese
- 20 g Milk, whole
- 8 g Butter, unsalted
- 16 g Flour, all-purpose
- 0.2 g Nutmeg
- 15 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 20 g Vegetable oil
Method
- Melt the butter in a small saucepan, stir in half the flour and cook for 1 minute to make a roux.
- Gradually whisk in the milk and cook, whisking, for 3-4 minutes until very thick. Off the heat, stir in the grated cheese and nutmeg until melted and smooth.
- Spread the cheese mixture onto a plate in a small rectangle about 1.5 cm thick and chill for at least 1 hour until firm and cold.
- Cut the firm cheese mixture into one piece and coat it in the remaining flour, then the beaten egg, then the breadcrumbs, pressing on firmly; repeat the egg and breadcrumb coating a second time for a sturdy crust.
- Heat the oil in a small pan to 180 °C (350 °F) and fry the soufflé for 2-3 minutes, turning once, until deep golden and the cheese inside is molten.
- Drain briefly on paper towel — the filling will be very hot — and let it cool for a minute before eating.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 604 kcal | 29% |
| Carbohydrates | 32.5 g | |
| Water | 54.6 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 20.1 g | 42% |
| Tryptophan | 0.27 g | |
| Threonine | 0.73 g | |
| Isoleucine | 0.98 g | |
| Leucine | 1.9 g | |
| Lysine | 1.7 g | |
| Methionine | 0.52 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.3 g | |
| Histidine | 0.69 g | |
| Fat | 43.8 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 12.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.1 g | |
| Saturated | 17.1 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 132 mg | |
| Calcium | 431 mg | 43% |
| Copper | 0.12 mg | 13% |
| Iron | 2.4 mg | 13% |
| Magnesium | 33.1 mg | 11% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 380 mg | 54% |
| Potassium | 176 mg | 4% |
| Selenium | 24.4 µg | 44% |
| Sodium | 624 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 75 µg | 19% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 59.8 mg | 14% |
| Vitamin A | 170 µg | 24% |
| Vitamin C | 0.01 mg | 0% |
| Vitamin D (D2 + D3) | 32.5 IU | 5% |
| Vitamin E | 2.2 mg | 14% |
| Vitamin K | 40.3 µg | 45% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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