Cooking spray
1/2 cup dry whole wheat breadcrumbs
3/4 pound asparagus
1/3 cup whole wheat pastry flour or use white whole wheat all purpose flour
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1 teaspoon dry mustard
1/8 teaspoon freshly ground black pepper
1 1/4 cups 1% low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 ounces) shredded Gruyère cheese
6 large egg whites
Dash of cream of tartar
Preheat oven to 350°.
Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish.
Cook asparagus in boiling water 4 minutes; drain and rinse with cold water. Cut a 1-inch tip from each asparagus spear; finely chop stalks.
Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, dry mustard, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick.
Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in asparagus tips and chopped asparagus with the cheese. Cool slightly.
Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into asparagus mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350° for 45 minutes or until puffed, golden, and set. Serve immediately.
Yield: 6 servings
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