193 calories, 11.7 grams of protein, 9.4 g fat (4.9 g sat fat), 159 mg chol, 131 mg sodium, 102 mg potassium, 4.7 g carb
You'll need: 4 Tbsp butter, 3 Tbsp flour, 1 cup low fat milk, pinch of salt, pinch of black pepper, pinch of nutmeg, 4 large egg yolks, 7 large egg whites (eggs at room temperature), 3/4 cup mozzarella cheese (grated), 3 oz lean turkey breast (thinly sliced), 2 large asparagus spears (thinly sliced)
How to prepare: With 1 Tbsp worth of butter and 1 Tbsp worth of flour, butter and then sprinkle flour over inside of a small baking dish (can be a round souffle dish* or if you don't have one of those, use a 6"x9" baking or casserole dish that's 2" deep) coating the base and sides of dish to eliminate sticking. Pour out remaining flour. Put dish in refrigerator for 30 min. In a sauce pan combine remaining 3 Tbsp of butter and 2 Tbsp of flour on med-low heat, stirring regularly til it sizzles, then remove sauce pan from heat. Add milk, salt, pepper and nutmeg with a whisk and return to the stove on medium heat, til it reaches a boil; whisking entire time. Remove from heat and whisk in egg yolks (temper to avoid scrambling). Set aside. In a large mixing bowl, use an electric mixer (or if you have a copper bowl to whisk in) whip egg whites into firm peaks. Whisk in a third of egg whites and cheese into egg yolk mixture. Fold in the rest of the egg whites (to keep them light and fluffy). Line baking dish with turkey breast (thin layer covering bottom of dish). Pour souffle mixture evenly over turkey breast. Place in a 400 degree F oven for 25 minutes. Remove from oven and garnish top with asparagus slices. Cut souffle into 6 slices and serve immediately.
*Note, the round souffle dish will likely allow the eggs whites to rise higher than the rectangular dish, but use what you have on hand, as I do. They both taste amazing! You can serve this for breakfast, brunch or lunch.
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