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H3 Recipe: Butternut Squash Soufflé


3 each Eggs, whites only

½ teaspoon Butter, unsalted, melted

½ cup Panko Bread Crumbs

6 cups Butternut Squash, mashed

¼ cup Gruyere Cheese, grated

1 teaspoon Thyme, fresh chopped

¼ teaspoon Salt & Pepper, mixed

1, ½ Tablespoon Cornstarch

1, 1/3 cup Skim Milk

Pinch Nutmeg, ground


  • Preheat oven to 400˚ F.
  • Lightly spray four- 8 ounce ramekins with non-stick pan spray & sprinkle evenly with the panko crumbs.
  • Place the ramekins on a baking sheet.
  • In a medium sauté pan, add butter, mashed squash and seasonings: thyme, salt and pepper.
  • Add skim milk and corn starch slurry (cornstarch + cold water, 1:1 ratio).
  • Bring to a light boil over medium heat while whisking frequently.  Reduce heat and stir in gruyere cheese.  Once cheese is melted, pull off heat and let mixture cool.
  • In separate bowl, whip the egg whites with an electric mixer until firm peaks form; carefully fold egg whites into vegetable-milk mixture.
  • Spoon into ramekins; reduce the heat of the oven to 375˚ F and bake for about 20 minutes, or until the center is firm and slightly golden brown

Number of servings: 4

Serving size: 1 each

Calories: 148

Fat grams: 4

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