Cheese and Zucchini baked souffle

This easy savoury souffle is great to share with family and friends, enjoy as a snack or side dish. According to WebMD Zucchini is rich in fibre and vitamin B6 and may help to increase insulin sensitivity, which may help stabilise blood sugar levels. This souffle is a great way to enjoy a delicious snack that you can cut up and take on the go. 

Prep Time: 45mins

Bake time: 60mins

Serves: 4

Difficulty: Easy 

Nutritional information (per serve)

• Calories: 516
• Fat: 46.5g
• Saturated Fat: 27.1g
• Protein: 16.4g
• Carbohydrates: 8.5g
• Sugars: 4.7g
• Fibre: 1.6g
• Salt: 1.6g

Ingredients: 

• 150ml milk
• 150ml double cream
• ½ brown onion
• 3 cloves garlic
• 2 bay leaves (fresh)
• 50g butter
• 20g plain flour
• 375g zucchini
• 115g Berkswell cheese (finely grated)
• 2 large eggs
• ½ tsp salt
• Pinch of pepper (lightly grounded)

Method:

1. In a saucepan add the milk, cream, chopped onion, cloves, bay leaves and pepper stirring together and bring to the boil. Once combined, remove from the heat and set aside for 15 minutes. Once infused, bring the milk mixture back to a boil and strain into a bowl - discarding the seasonings)
2. Melt the butter in a medium pan then stir in the flour. Stir in the milk mixture gradually then bring to the boil stirring constantly. Once the mixture is smooth, reduce heat to low and let simmer for 10 minutes. 
3. Coarsely grate the zucchinis, seasoning with salt and draining as much liquid from them as possible (use a paper towel to get excess moisture off if needed). Melt remaining butter in a frying pan, adding the zucchini and stir fry for two minutes. Set aside.
4. Preheat the oven to 180ºC fan-forced. Lightly grease an oven-proof dish with butter adding 15g of the grated cheese and shaking to coat the sides and base of the dish
5. Separate the eggs, putting the whites into a large mixing bowl and stirring the yolks into the milk sauce. Add the zucchini and remainder of grated cheese stirring to combine. Season with salt and pepper. Whisk the egg whites until fluffy, and fold into the mixture
6. Pour the mixture into the prepared dish, scattering extra grated cheese. Bake for 30minutes to begin, then cover loosely with foil to avoid burning on the top. Bake for a further 20 minutes until it is puffed and golden but cooked through. For best results, serve straight away. 

Cooking Tips

• If you can’t find Berkswell cheese, another strong, hard cheese such as parmesan or pecorino will work just as well.

Glucology was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

 *Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes.