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Servings

Prep Time

Cook Time

Ingredients

• ½ cup Italian seasoned bread crumbs
• 8 blanched and trimmed asparagus spears
• 2 cups milk
• 2/3 cup flour
• 1/2 cup softened butter, plus extra for greasing
• 3/4 cup raw mixed egg
• 1 cup freshly grated Parmesan cheese
• 1 tsp salt
• 1/4 tsp pepper
• 1/4 tsp freshly ground nutmeg
• 5 egg whites
• 1/4 cup finely chopped chervil or parsley

Directions

1. Preheat oven to 350ºF.

2. Butter ramekins. Sprinkle inside completely with bread crumbs, knocking excess onto a baking sheet pan.

3. Cut 1-inch asparagus tips, and cut remaining spears into 1/4-inch pieces.

4. To make the soufflé base, heat milk in a saucepan over medium heat (do not boil). Place flour in a medium bowl. Remove milk from heat and whisk into flour; return mixture to the saucepan, whisking, over medium-high heat until it thickens. Remove from heat. Add butter, a tablespoon at a time. Whisk in raw mixed egg, Parmesan cheese, salt, pepper and nutmeg.

5. In a bowl, beat egg whites until soft peaks form. Fold one-third of the egg whites into the soufflé base; pour the soufflé base over remaining egg whites, folding gently to combine. Gently fold in chervil or parsley. Divide the mixture among the ramekins, filling each three-quarters full. Divide asparagus pieces between ramekins and place a tip atop each soufflé. Place the ramekins in a high-sided baking pan and pour in warm water until it reaches halfway up the sides of the ramekins.

6. Bake 30–35 minutes, until the soufflés are puffed and golden. Serve immediately.

Nutrients Per Serving

282 calories, 17 g fat, 218 mg calcium, 633 mg sodium, 17 g carbohydrates, 1 g fibre, 13 g protein. Excellent source of vitamins B12 and K, and selenium; good source of calcium; source of vitamins C and D, and iron.