Gruyère Soufflés
Healthy, because
Even smarter
Nutritional values
Both the eggs and gruyère cheese in this recipe are great sources of protein and calcium. This helps keep the body's bones healthy and strong! Additionally, the celery is a great source of vitamin A, which is important for healthy eyes and a well-functioning immune system, vitamin C, which helps the body's cells fight off free radicals, and vitamin K, which is important for blood clotting.
Try pairing these soufflés with a whole-wheat baguette for added fiber and satiation.
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 5 μg | (8 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 222 mg | (6 %) | ||
| Calcium | 322 mg | (32 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 11.1 g | |||
| Uric acid | 16 mg | |||
| Cholesterol | 201 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 stalk Celery
- 2 Tbsps butter
- 3 Tbsps Pastry flour
- ¼ l milk
- salt (and pepper)
- 1 pinch Nutmeg
- 3 egg whites
- 2 egg yolks
- 3 ½ ozs freshly grated Gruyere
Preparation steps
Cut the celery into thin slices. Melt the butter in a saucepan, sauté the celery until softened, sprinkle with flour and cook until light golden brown and nutty. Gradually stir in the milk and boil until thickened, stirring. Season with salt and pepper and add the nutmeg.
Preheat the oven to 350°F. Grease 4 small ramekins with butter.
Whip the egg whites with a pinch of salt until stiff. Whisk together the egg yolks and cheese then gently fold in the egg whites.
Distribute between the ramekins and bake until golden brown, about 30 minutes. Do not open the oven during the first 15 minutes or the soufflés can collapse.
Serve immediately.
