Cheesy Asparagus Soufflé

Staff Writer
Cheesy Asparagus Soufflé
Shutterstock

Serve this dish as a healthy side dish. It's a creative way to eat your vegetables and to get your fix of daily protein. 

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8
Servings
185
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Tablespoon olive oil
  • 1/4 Cup diced onion
  • 1 medium yellow squash, sliced into 1/4-inch-thick circles and then cut in half
  • 1 Pound fresh asparagus, trimmed and cut into 1-inch pieces
  • 1/2 Cup red peppers, thinly sliced
  • 2 Tablespoons green onion tops, chopped
  • 6 eggs
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon black pepper
  • 1 Pinch of ground nutmeg
  • 6 Ounces shredded Italian Blend cheese

Directions

Preheat oven to 400 degrees.

In a large skillet over medium heat, put the oil, onion, yellow squash, asparagus, and red pepper; cook, stirring frequently, until fork tender but still slightly crisp.

Remove skillet from the stove and add green onion tops; stir, then put in a bowl and set aside and let cool.

In a large bowl, put the eggs, salt, pepper, and nutmeg and whisk together. Add the cheese, tossing to combine, then add the cooled squash, asparagus, and red pepper mixture and stir together.

Prepare the loaf pan by spraying with cooking spray. Pour the mixture into the prepared loaf pan. 

Place the loaf pan in a larger baking dish on the center rack in the oven, then pour hot tap water into the bottom dish so it comes halfway up the loaf pan.

Bake in preheated oven for about 60-75 minutes until the middle bounces back when touched. Test with a toothpick stuck in the middle: if it comes out dry, the soufflé is done. 

Remove from oven and let cool at room temp for 10 minutes, then loosen the edges by running a thin knife around the edges, tip over and slowly slide out of loaf pan, remove parchment paper pieces.

Slice and serve warm. 

Cheesy Shopping Tip

If a piece of cheese smells strongly of ammonia, don't buy it. This is typically a sign of spoilage.

Cheesy Cooking Tip

Allow cheese to come to room temperature before serving. This will accentuate the flavors and aromas.

Nutritional Facts

Total Fat
12g
19%
Sugar
2g
N/A
Saturated Fat
5g
27%
Cholesterol
142mg
47%
Protein
11g
22%
Carbs
9g
3%
Vitamin A
151µg
17%
Vitamin B12
0.5µg
7.9%
Vitamin B6
0.2mg
11.2%
Vitamin C
17mg
28%
Vitamin D
0.8µg
0.2%
Vitamin E
1mg
7%
Vitamin K
28µg
35%
Calcium
196mg
20%
Fiber
2g
9%
Folate (food)
63µg
N/A
Folate equivalent (total)
63µg
16%
Iron
2mg
13%
Magnesium
36mg
9%
Monounsaturated
4g
N/A
Niacin (B3)
1mg
5%
Phosphorus
217mg
31%
Polyunsaturated
1g
N/A
Potassium
385mg
11%
Riboflavin (B2)
0.3mg
19.5%
Sodium
332mg
14%
Thiamin (B1)
0.2mg
12.1%
Trans
0.3g
N/A
Zinc
2mg
10%

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