Easy Classic Spinach Souffle+


  • 1 1/2 tablespoons plus 4 tablespoons butter (softened, divided)
  • 3 tablespoons Parmesan cheese (freshly grated)
  • 1 pound spinach (stemmed and chopped)
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1 cup whole milk
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon grated nutmeg
  • 3 eggs (separated)

Steps to Make It

  1. Gather the ingredients.
  2. Brush the inside of a large soufflé, deep casserole dish, or 6 individual ramekins with 1 1/2 tablespoons of softened butter. Sprinkle the buttered surface evenly with grated Parmesan cheese and put to one side while you prepare the filling. 
  3. Gently heat a large saucepan, add the chopped spinach and sauté until it wilts and the juices have evaporated—keep a close eye on this as the spinach can catch quite easily and burn.
  4. Preheat the oven to 375 F.
  5. In a separate medium saucepan, melt the remaining butter over medium heat and stir in the flour and salt with a wooden spoon. Cook, whisking constantly, for 30 seconds to cook out the flour.
  6. Add the milk to the flour while whisking vigorously and cook for about 4 minutes, until the mixture thickens. 
  7. Add the chopped spinach to the flour mixture and continue cooking over medium heat for 1 minute. Season the mixture with black pepper and nutmeg.
  8. Whisk 1/2 cup of the hot spinach into the egg yolks.
  9. Then add the egg yolk mixture back into the hot spinach, stirring to completely incorporate. Do not overheat this mixture or you risk splitting the mixture, and if this happens, unfortunately, there is no way back. 
  10. Beat the egg whites on high speed until stiff peaks form in a scrupulously clean bowl (a greasy or dirty bowl will prevent the eggs from stiffening).
  11. Stir one-third of the egg whites into the spinach.
  12. Then fold the remaining egg whites into the mixture.
  13. Spoon the mixture into the prepared dish(es) and bake for 30 minutes, until the soufflé is puffed up and cooked through.
  14. Serve immediately. The soufflé is lovely on its own and with a fresh, green salad on the side and don’t forget a glass of wine.

Spanish Potato and Spinach Tortilla with Red Pepper Sauce+


  • 1/2 cup bottled roasted red bell peppers (about 3 ounces), rinsed and drained
  • 1 tablespoon dry-roasted almonds, coarsely chopped
  • 2 tablespoons extra-virgin olive oil, divided
  • 3/4 teaspoon kosher salt, divided
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, crushed
  • 8 ounces red potatoes (about 2 medium), cut into (1/8-inch-thick) slices
  • optional: add 1/2 c thinly sliced onions and 1/2 c thinly sliced mushrooms
  • 1 cup water
  • 2 tablespoons half-and-half
  • 1/2 teaspoon freshly ground black pepper
  • 6 large eggs
  • 2 large egg whites
  • 2 cups baby spinach leaves
  • 1/2 – 1 cup shredded asiago or other dry cheese


1. Preheat broiler to high.

2. Combine bell peppers, almonds, 1 tablespoon oil, 1/4 teaspoon salt, red pepper, and garlic in a food processor; pulse until smooth. Set aside.

3. Combine the potatoes and 1 cup water in a skillet over medium-high heat. Bring to a boil. Cover, reduce heat to low, and simmer 4 minutes or until potatoes are just tender. Drain.  Don’t overcook because they will have a chance to brown later.

4. Combine half-and-half, remaining 1/2 teaspoon salt, black pepper, eggs, and egg whites in a medium bowl, stirring well with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add potatoes to pan; sauté 4 minutes or until browned. Add spinach; sauté for 1 minute or until spinach wilts. Reduce heat to medium-low. Add egg mixture to pan; cover and cook for 4 minutes, gently shaking pan occasionally. Sprinkle the cheese on top and broil tortilla 4 minutes or until top is lightly browned and center is set. Cool slightly; serve with red pepper sauce.

Nutritional Information (doesn’t include the cheese which I added)

Amount per serving

  • Calories 246
  • Fat 16 g
  • Satfat 3.9 g
  • Monofat 8.6 g
  • Polyfat 2 g
  • Protein 13.3 g
  • Carbohydrate 13.1 g
  • Fiber 1.9 g
  • Cholesterol 282 mg
  • Iron 2.4 mg
  • Sodium 579 mg
  • Calcium 71 mg

Cheesy Chorizo Frittata

Serves 6


  • 1/4 lb chorizo
  • 1 (6 oz) pkg baby spinach leaves
  • 2 c cherry tomatoes, halved
  • 4 green onions, sliced
  • 6 eggs
  • 1/2 c milk
  • 1 1/2 c shredded pepper jack cheese, divided


  1. Heat oven to 375 degrees.  Cook chorizo in large ovenproof skillet on medium-hihg heat until done, stirring frequently.  Remove chorizo from skillet, reserving drippings in skillet.  Set chorizo aside. Add spinach to skillet; cook 2 minutes or just until wilted, stirring frequently.  Stir in tomatoes and onions.  Remove from heat.  Mix in chorizo.
  2. Whisk eggs and milk in medium bowl until blended; stir in 1 c cheese.  Add to ingredients in skillet; stir until just blended.  Top with remaining cheese.
  3. Bake 25 minutes or until knife inserted in center comes out clean.

Mushroom Popover Pie+

  • 2 Tbsp butter, divided
  • 1/2 c finely chopped onion
  • 8 oz. white button mushrooms, stemmed and thinly sliced
  • 4 oz. shitake (or other) mushroom, stemmed and minced (or thinly sliced)
  • 1 tsp minced garlic
  • 1 tsp sea salt, divided
  • 1/2 tsp dried thyme
  • freshly ground black pepper
  • 3 large eggs,
  • 1 c low fat milk
  • 1 c flour

Preheat the oven to 375 with a rack in the center position.

Melt 1 Tbsp butter in a heavy skillet (one that can go into the oven) on medium-low heat.  Add the onion and cook, stirring, until it softens, about 5 minutes.

Add the mushrooms, garlic, 3/4 tsp salt, thyme and a generous amount of pepper; cook, stirring often, for about 15 minutes or until the mushroom’s liquid has been released and has evaporated in the skillet and the mushrooms are start to turn golden around the edges.  Remove from the heat.

Meanwhile, combine the eggs, milk, flour and the remaining 1/4 tsp salt in a blender; puree to form a smooth, aerated batter.

Transfer the mushroom-onion mixture to a bowl.  Rinse and dry the skillet, then return it to the stovetop over low heat.  Add the remaining Tbsp butter; once it has melted and begun to foam, immediately remove from the heat and swirl to coat the skillet.  Be sure the edges of the skillet are coated; this will ease removal after the popover has baked.  Add the mushroom-onion mixture, spreading it into a fairly even layer, then pour in the batter.

Transfer to the oven and bake for 25-30 minutes (I think it takes longer in my oven) until the batter is dry on top and feels solid when touched lightly.  The popover will be slightly puffed and its edges will have shrunk from the sides of the skillet and become quite brown.

Cut into wedges and serve hot or warm.

Note: this actually reheats pretty nicely; it is not as airy as a regular popover, the dough will remain a little creamy/custardy in texture

Serves 3-4

  • Calories: 280
  • Fat 11 g
  • Carbs 32 g
  • Protein 13 g

Sweet Potato, Kale & Bacon Egg Bake

Prep Time: 15 min

Cook Time: 40 min

Ingredients (8 servings)

  • 1 sweet potato
  • 1 bunch kale
  • 1/2 onion
  • 6 oz bacon
  • 1 cup ricotta cheese
  • 7 eggs
  • 1/4 cup milk
  • salt & pepper
  • 1/2 cup italian cheese blend


  • Pre-heat oven to 375 degrees.
  • Peel and shred the sweet potato.
  • Thinly slice kale and chop onion.
  • Chop bacon.
  • Heat large pan and spray with cooking spray or oil.
  • Add onions and kale to pan. Saute for 5-8 minutes until kale has wilted.
  • Set aside.
  • Heat same pan and add bacon.
  • Saute about 5 minutes until bacon is starting to brown.
  • Remove and drain on paper towel.
  • Combine sweet potato, kale and onion mixture, bacon and ricotta cheese together.
  • Spread into bottom of 9×13 pan sprayed with cooking spray.
  • Whisk together eggs, milk, salt and pepper.
  • Pour over sweet potato mix.
  • Sprinkle with cheese.
  • Bake for 35-40 minutes, until top is golden brown.
  • Can also be made the night before, cover with foil and bake the next morning.

Spinach Cheese Bake


  • 1 tablespoon butter, melted
  • Cooking spray
  • 2 (6-ounce) packages fresh baby spinach
  • 1 1/4 cups (5 ounces) shredded reduced-fat sharp cheddar cheese
  • 3/4 cup (3 ounces) shredded Monterey Jack cheese
  • 1 1/3 cups all-purpose flour (about 5 3/4 ounces)
  • 1 1/2 cups fat-free milk
  • 1 cup egg substitute
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon ground red pepper


Preheat oven to 350°.

Pour the butter into the bottom of a 13 x 9-inch baking dish coated with cooking spray; tilt dish to coat. Place spinach evenly in bottom of dish; sprinkle evenly with cheeses.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and remaining ingredients in a medium bowl; stir with a whisk until blended. Pour milk mixture over cheese. Bake at 350° for 40 minutes or until lightly browned. Serve immediately.

Yield:  12 servings


Spinach and Parmesan Fallen Soufflé

Cooking spray
2  tablespoons dry breadcrumbs
2  garlic cloves, minced
10  ounce fresh spinach
1  cup 1% low-fat milk
1  tablespoon cornstarch
1/3  cup (about 1 1/2 ounces) grated fresh Parmigiano-Reggiano cheese
1/4  teaspoon salt
1/8  teaspoon freshly ground black pepper
1/8  teaspoon grated whole nutmeg
3  large egg whites
1  large egg

Preheat oven to 375°.

Lightly coat an 11 x 7-inch baking dish with cooking spray, and dust with breadcrumbs. Set aside.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add garlic; cook 20 seconds, stirring constantly. Add spinach; cook 3 minutes or until spinach wilts, stirring occasionally. Remove from heat; cool slightly. Place spinach mixture on several layers of heavy-duty paper towels, and squeeze until barely moist. Place spinach mixture in a blender. Add milk and cornstarch; process until smooth. Add cheese, salt, pepper, and nutmeg; pulse until well blended. Pour into a large bowl.

Place egg whites and egg in a large bowl; beat with a mixer at high speed 5 minutes or until tripled in volume. Gently fold one-fourth of egg mixture into spinach mixture; gently fold in remaining egg mixture (mixture will seem slightly thin). Spoon spinach-egg mixture into prepared baking dish; smooth top with a spatula.

Bake at 375° for 35 minutes or until set in the center. Cool 5 minutes on a wire rack before serving.

Yield: 6 servings

CALORIES 92(34% from fat); FAT 3.5g (sat 1.8g,mono 1g,poly 0.3g); PROTEIN 8.5g; CHOLESTEROL 42mg; CALCIUM 193mg; SODIUM 326mg; FIBER 1.2g; IRON 1.7mg; CARBOHYDRATE 7.3g

Parmesan Soufflé with Fresh Fines Herbes

Although chervil is a traditional component of fines herbes, oregano is more readily available and makes a tasty substitute. Serve as a side dish or a light dinner with a green salad.

Cooking spray
2 tablespoons dry breadcrumbs
1/4 cup minced shallots (about 1 large)
1/3 cup all-purpose flour (about 1 1/2 ounces)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/4 cups 1% low-fat milk
1/3 cup dry white wine
1 large egg yolk
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
1 teaspoon chopped fresh oregano or chervil
1/4 teaspoon chopped fresh tarragon (optional)
6 large egg whites
Dash of cream of tartar

Preheat oven to 350°.
Lightly coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish. Set aside.
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add shallots; sauté 2 minutes or until tender. Remove shallots from pan; set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, salt, and pepper in saucepan. Gradually add milk, stirring with a whisk until blended; stir in wine. Bring to a boil over medium-high heat, stirring constantly; cook 1 minute or until thick. Remove from heat.
Place egg yolk in a medium bowl, and gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk. Add to remaining hot milk mixture, stirring constantly. Cook for 30 seconds, stirring constantly; remove from heat. Add cheese; stir until smooth. Stir in shallots, parsley, chives, oregano, and tarragon, if desired. Spoon cheese mixture into a large bowl.
Place egg whites and cream of tartar in a large bowl; beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into cheese mixture; gently fold in remaining egg white mixture. Spoon into prepared dish. Bake at 350° for 55 minutes or until puffy, golden, and set. Serve immediately.

Yield: 6 servings

Omelet with Summer Vegetables

Cooking spray
2/3 cup frozen whole-kernel corn, thawed
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon salt, divided
2 tablespoons water
1/4 teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked Gouda cheese

Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

Yield: 1 serving (serving size: 1 omelet)

Crustless Smoked Turkey and Spinach Quiche

Sprinkle some of the Swiss cheese in the pie plate first before adding the ham and egg mixture. The thin layer on the bottom gives you another hit of flavor when you bite into a piece.—Wendy McMillan, Longmont, CO

Cooking spray
3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)
1/2 cup chopped onion
1/8 teaspoon freshly ground black pepper
3/4 cup (3 ounces) shredded Swiss cheese, divided
1 cup fresh baby spinach leaves
1 cup fat-free cottage cheese
1/2 cup evaporated fat-free milk
1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
2 large eggs
2 large egg whites
1/2 cup all-purpose flour (about 2 1/4 ounces)
1 teaspoon baking powder

1. Preheat oven to 350°.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.
3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.
4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

Yield: 8 servings (serving size: 1 wedge)