Spinach & Potato Puffs

These low-calorie veggie potato soufflés can serve as a side dish or light meal.

DURATION : 45min
COOK TIME : 30min
PREP TIME : 15min


4 eggs, separated
1 large white potato, 
peeled and diced
1 10-oz pkg frozen 
chopped spinach, thawed
2 tbsp olive oil
1/2 yellow onion, diced
1 clove garlic, minced
3 tbsp white whole-
wheat flour
1 cup whole milk
1/4 tsp each ground nutmeg and 
black pepper
1½ cups shredded cheddar cheese


Add egg whites to a mixing bowl and place in refrigerator to keep cold. In a separate bowl, beat egg yolks and set aside at room temperature. Ensure that oven rack is in middle position and preheat oven to 375°F.
Fill a small saucepan with water and bring to a boil on medium-high. Add potato, return to a boil and cook for 10 minutes. Drain potato and add back to dry pot. Heat on medium-high for about 2 minutes, until dry. Set aside.
Squeeze as much liquid from spinach as possible and set aside. In a large saucepan, heat oil on medium-high. Add onion and garlic and sauté until soft, about 1 to 2 minutes. Add flour and cook for an additional 1 to 2 minutes.
Whisk milk slowly into onion mixture until smooth and mixture thickens, about 1 to 2 minutes. Add nutmeg and pepper. Gradually add cheese, mixing until incorporated. Remove mixture from heat. Temper egg yolks by adding about ½ cup hot cheese sauce to yolks, beating constantly. Then whisk egg yolk–cheese mixture back into cheese sauce, beating constantly until incorporated and smooth, about 1 minute.
In the bowl of a large food processor, add potato, spinach and cheese sauce; purée for 30 seconds to 1 minute, until smooth.
Remove egg whites from refrigerator. Beat with an electric mixer on high speed until stiff peaks form, about 3 minutes.
Using a spatula, gently fold egg whites into spinach mixture. Mist 8 6-oz ramekins with cooking spray. Fill each ramekin with spinach mixture, until about ½ inch from the top. Place ramekins directly on middle oven rack and bake for 25 to 30 minutes, until well browned. (Soufflés will rise.)