Nechama Cohen, Founder and Executive Director of the Jewish Diabetes Association (JDA) and author of EnLITEned Kosher Cooking, shares her healthy recipe for low carb, fat free Zucchini Souffle. This wonderful souffle can be made with substitute (non-dairy) cheese for a kosher parve dish.
Ingredients:
- non-stick cooking spray
- 1 small onion, peeled and chopped
- 4 large zucchini or other summer squash, peeled
- 2 whole eggs plus 2 egg whites, or 1 (4-ounce) container of Egg Beaters
- 1 (8-ounce) package Farmer cheese
- 2 tablespoons soy or regular flour
- salt and pepper to taste
Preparation:
1. Preheat oven to 350 degrees Fahrenheit. Line a 9x13-inch casserole dish with baking paper.2. Saute onion and set aside.
3. Grate the zucchini and squeeze out excess liquid.
4. In a separate bowl, combine eggs and cheese, mixing well. Add the flour and season with salt and pepper.
5. Combine zucchini with the cheese mixture. Add the onions. Mix well.
6. Pour into the prepared casserole dish. Bake for about 1 hour.
VARIATION:
Add some color with 1/2 cup chopped red pepper, 1/2 cup chopped green pepper and 1/4 cup sliced green scallions.
NOTE:
If serving as a side dish together with another protein, you may want to replace 1 egg yolk with 2 egg whites or use Egg Beaters.
SERVING SUGGESTION:
Syrian Cucumber-Mint Soup can be served as a sauce over this souffle.
YIELD: 10 servings
NUTRITION FACTS:
serving size: 1 slice
(oz): 3
(g): 90
calories: 44
protein (g): 2.8
carbs (g): 4.8
fat(g): 0.9
sat. fat (g): 0.3
cholesterol (mg): 61
sodium (mg): 27
calcium (mg): 27
fiber (g): 1
Exchange - free vegetable 1, medium-fat protein: 1/2
