Spinach and mushroom souffle

Serves 4

Tip: When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.

1. Coat 4 8-ounce ramekins with cooking spray.
2. Sprinkle 1/2 cup panko bread crumbs.
3. Add 1/2 teaspoon melted unsalted butter.
4. Add 6 cups spinach.
5. Add 2 cups crimini mushrooms.
6. Season with salt and pepper.
7. Heat 1 1/3 cups skim milk.
8. Combine 1 1/2 tablespoons cornstarch and 3 tablespoons cold water.
9. Add cornstarch mixture to hot milk.
10. Whisk until smooth.
11. Bring to a light boil and reduce heat.
12. Stir in 1/4 cup Gruyere cheese.
13. Pour mixture over cooked vegetables.
14. Add pinch ground nutmeg.
15. Whip 3 egg whites until firm.
16. Add firm egg whites.
17. Place equal portions into ramekins.
18. Bake 30 minutes at 375 F.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.