With a green salad accompanied by walnuts, red onions, and a vinaigrette made with flaxseed oil and olive oil, these little soufflés were delicious. I had 2, which corresponds to 30g of cheese, so a small reasonable portion.
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MUSHROOM & BLEU CHEESE SOUFFLÉS with 0 sugar and low glycemic index
Low GI
Public
Course: Side dish
Preparation time: 10 minutes
Cooking time: 15 minutes
Energy: 137 kcal / serving
Instructions
- 1. For 8 soufflés:
- 175g of mushrooms
- 4 eggs
- 30g of whole wheat flour (GI=45)
- 30g of margarine (without hydrogenated oils)
- 30 cl of cashew milk (or any other milk of choice)
- 120g of Fourme d'Ambert cheese
- olive oil - 2. 1️⃣ Cook the sliced mushrooms in a pan with 1 tbsp of olive oil until their water evaporates.
2️⃣ In a saucepan, melt the margarine over medium heat, add the flour and mix. Gradually pour in the cashew milk while whisking to obtain a smooth mixture. Continue whisking until thickened.
3️⃣ Off the heat, add the cheese in pieces and whisk until melted. Season with salt and pepper and mix well. Add the egg yolks to the mixture and beat the egg whites until stiff peaks form, then gently fold them in.
4️⃣ Add the mushrooms. Pour into greased small molds and bake for 15 minutes at 200°C.
Ingredients for servings
-
175 g of mushroom -
4 eggs -
30 g of whole wheat flour (T150) -
30 g of margarine -
30 cl of cashew milk
-
120 g of Ambert cheese -
1 tablespoon of olive oil
Rates
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Nutritional information *
Attention: Nutritional data incomplete. Some ingredients have not been accounted for due to missing data. Check the ingredient list to identify the missing elements.
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Per serving% RDA
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Energy value137 kcal7 %
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Fat10,8 g15 %
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of which saturated4,67 g23 %
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Carbohydrates3,04 g1 %
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of which sugar0,65 g1 %
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Protein6,85 g14 %
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Fibers0,69 g?
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More data
* As an indication, before cooking, RDA of the EU.