Low Carb Cheddar Cheese & Spinach Soufflé

Soufflés are very versatile dishes - for example, they can be side dishes or even desserts! They are also quite easy to make and look beautiful once ready. Soufflés require flour and eggs in order to grow and expand, so this recipe will substitute wheat flour with soy flour to make it lower in carbs.

Ingredients:


1 Cup hot milk or chicken stock
3 Tblsp Soy flour
1/4 Tsp. ground Nutmeg
3 Tbsp unsalted butter
4 Egg Yolks at room temperature
1/2 Cup grated cheddar cheese
1 Package defrosted and squeeze-dried spinach
1/4 Cup Grated Parmesan Cheese and a bit extra to dust dish
5 Egg whites at room temperature
1/2 Tsp Cream of Tartar
Salt and black pepper
Pinch cayenne pepper or paprika

Preparation:


Preheat oven at 325 F

Over low heat in a pot, melt butter. Add soy flour and stir with a wooden spoon and cook for a minute. Remove from heat and add hot milk or hot stock, salt, pepper, nutmeg, cayenne pepper or paprika. Wisk and cook for a minute. Remove again from heat and add egg yolks, the cheeses and squeezed spinach. Mix well and pour the batter into a bowl.


Beat egg whites and cream of tartar with an electric hand mixer. Mix egg whites until they form firm peaks. Fold some of the egg whites into the batter, and then slowly fold the rest.

Butter the sides soufflé dish or dishes and dust with shredded Parmesan cheese.


Pour batter and bake for 35 minutes.


Be sure to watch the soufflé as they will turn color quickly and are apt to burn if not taken out on time.


Spinach soufflés are an excellent side dish to accompany any meal, be it chicken, beef or fish. The below dish is crab-stuffed sole with some Julienne vegetables.

Green Beans with Walnuts and Shallots

I'm sure Mom always told you to eat your vegetables, well, with this recipe that is exactly what you'll want to do.  This is a super easy recipe that combines green beans, walnuts and shallots to make a delicious side dish for any meal.

Ingredients:
1 lb fresh green beans
1 Shallot
1/4 Cup chopped walnuts
3 Tblsp olive oil
salt and pepper

Preparation:


Fill a pot with cold water. Add some salt and bring to a boil. Trim both ends of the green beans or just remove the stems. Boil the green beans for 2-3 minutes. Drain and shock the beans in an ice bath, to stop the cooking process.

Mince shallot and sauté it in olive oil over medium heat in a skillet. Cook until translucent. Add chopped walnuts and cook for 4 minutes. Add green beans, salt and black pepper. Mix everything together.

Serve and enjoy!

Mashed Cauliflower

This low carb side dish is just perfect for Thanksgiving dinner. This is an amazing replacement for mashed potatoes. What makes it so delicious is the roasted garlic; this I would say, is the key ingredient. The consistency of mashed cauliflower is pretty much the same as mashed potatoes, and when you try it, you won't believe it is actually cauliflower!

Ingredients:

1 medium sized Cauliflower
1Tblsp Butter
3 Garlic cloves
Olive oil
Salt

Preparation:


In a piece of aluminum foil, put the 3 garlic cloves and drizzle with olive oil. Fold it and bake at 375 F for 20 minutes.



In a medium pot, bring cold water to a boil. Cut cauliflower into small pieces and cook until tender, soft. Drain cauliflower.



In food processor put the hot cauliflower, garlic, butter and salt and puree until smooth.



The mashed cauliflower should be served hot, but if you have some left over it will keep well in the fridge.