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Recipe Category / Chicken and Turkey

Chicken and spinach souffle

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Method

For the bechamel sauce

  • Place a pot over medium heat.
  • Add the butter and let it melt.
  • Add the flour and sauté by stirring with a whisk.
  • Add the milk in batches by whisking constantly. The bechamel sauce will not thicken a lot. As soon as it starts boiling, remove from the heat.
  • Add nutmeg, salt, pepper, and set aside.

For the souffle

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • While you are preparing the bechamel sauce, place a frying pan over high heat and add the olive oil.
  • Finely chop the spring onions and add them to the pan. Season with salt and pepper, and sauté for 1 minute.
  • Add the spinach and sauté for 3-4 minutes until it wilts.
  • Add the spinach into the pot with the bechamel sauce and add the chicken cut into small pieces, 100 g of the parmesan, the bread, the dill finely chopped, and mix well with a serving spoon.
  • Add the yolks, the baking powder, and mix well. Attention! The mixture’s temperature has to drop before adding the baking powder!
  • Beat the egg whites until they are a meringue, add it to the pot with the rest of the ingredients and mix softly with a serving spoon.
  • Butter an oval 36 cm ovenproof baking pan, sprinkle with sesame seeds, and add the mixture in.
  • Sprinkle with 50 g parmesan and bake for 35 minutes.
  • Serve hot or at room temperature.
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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
(44)
Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
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Stars 3 c9ab54a9391cb4e2af3c2a4c4675bedbe4c0f240b47f2deb664d8e5e3214bb49
(1)
Stars 2 c2271760a84c41b554ecf1d1b2b17a4774d017e08924e9c4b7bd07ffe0c53648
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
(1)

Nutritional
Chart

Nutrition information per portion

290
Calories (kcal)
15 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

18.0
Total Fat (g)
26 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

8.0
Saturated Fat (g)
40 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

9.4
Total Carbs (g)
4 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.8
Sugars (g)
4 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

22.0
Protein (g)
44 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.3
Fibre (g)
5 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.82
Sodium (g)
14 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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