• 1 small onion, minced
  • 1 teaspoon margarine
  • 3 tablespoons flour
  • 1/2 teaspoon ground nutmeg
  • 1/2 cup fat-free milk
  • 1/2 cup reduced-sodium fat-free beef, or vegetable broth
  • 2 egg yolks, lightly beaten
  • 1 package (10-oz) frozen chopped spinach, thawed, well drained
  • Pinch white pepper
  • 4 egg whites
  • Pinch cream of tartar


  1. Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.
  2. Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into souffle dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.

Recipe Yield: Serves: 4

Nutritional Information Per Serving:

Calories: 118
Fat: 3.9 grams
Sodium: 167 milligrams
Cholesterol: 107.1 milligrams
Protein: 9.7 grams
Carbohydrates: 12 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

1 Vegetable, 1/2 Bread, 1 Meat

Book Title: 1,001 Delicious Recipes for People with Diabetes