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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Savory Carrot Souffle

 
One serving costs about $0.83

$0.83 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 side dish Mediterranean,French,Eastern European,European,Greek
spoonacular Score:37%

Spoonacular Score: 37%

 

Savory Carrot Souffle might be just the side dish you are searching for. For 80 cents per serving, this recipe covers 14% of your daily requirements of vitamins and minerals. One serving contains 330 calories, 12g of protein, and 23g of fat. 2 people have tried and liked this recipe. Head to the store and pick up milk, carrots, nutmeg, and a few other things to make it today. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 41%. This score is solid. Similar recipes include Savory Potato Soufflé, Thanksgiving Savory Bacon Butternut Squash Souffle, and Carrot Souffle.

Ingredients

Servings:
3 oz
3 oz butter
butter
6
6  carrots
carrots
2 large
2 large eggs
eggs
0.75 cups
0.75 cups flour
flour
0.25 cups
0.25 cups heavy cream
heavy cream
1 cup
1 cup milk
milk
0.5 tsps
0.5 tsps nutmeg
nutmeg
1 cup
1 cup parmesan cheese
parmesan cheese
1 tsp
1 tsp salt
salt
3 oz butter
3 oz
butter
6  carrots
6
carrots
2 large eggs
2 large
eggs
0.75 cups flour
0.75 cups
flour
0.25 cups heavy cream
0.25 cups
heavy cream
1 cup milk
1 cup
milk
0.5 tsps nutmeg
0.5 tsps
nutmeg
1 cup parmesan cheese
1 cup
parmesan cheese
1 tsp salt
1 tsp
salt

Equipment

double boiler
double boiler
pot
pot
ramekin
ramekin
whisk
whisk
bowl
bowl
oven
oven
double boiler
double boiler
pot
pot
ramekin
ramekin
whisk
whisk
bowl
bowl
oven
oven


Instructions

  1. Start by cooking the carrots in salted boiling water until tender. Once tender drain all the water and pulse/blend the carrots with 1/2 of the milk till smooth. Set aside.
  2. In a small sauce pot start cooking the rest of the milk, heavy cream, flour, salt, butter, parmesan cheese, and nutmeg. Stir till thick consistency. Set aside to cool.
  3. Start by preheating oven to 350 degrees Farenheit. Whisk/beat the egg whites in a bowl till stiff peak. Set aside.
  4. Mix the carrot puree and white sauce (bechamel) together and add in the yolks one at a time, then fold in the stiff egg whites. Pour mixture in pre-greased ramekins and set in a bain-marie (water bath). Bake for 1 hour.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.82
Ingredient
3 ounces butter
6 carrots
2 larges eggs
¾ cups flour
¼ cups heavy cream
1 cup milk
½ teaspoons nutmeg
1 cup parmesan cheese
Price
$0.73
$0.64
$0.62
$0.12
$0.32
$0.33
$0.07
$2.11
$4.95

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Studies have shown people who drink full fat milk are thinner than those who drink low-fat or fat-free milk instead. Keep that in mind before you decide to swap. If you want to go dairy free, however, you can replace milk with unsweetened soy milk in most recipes.

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Like many ground spices, ground nutmeg loses its flavor over time. For the best nutmeg taste, purchase whole nutmeg and grate it right as you use it. If you're a real nutmeg lover, you can even buy a nutmeg grinder.

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • Confused by the different types of cream — Most differences arise from the fat content of the cream, and whether or not the cream has been "soured" by adding lactic acid bacteria to give it a tangy flavor.

  • get more cooking tips

Green Tips

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

Disclaimer

Nutritional Information

Quickview
335 Calories
12g Protein
22g Total Fat
20g Carbs
6% Health Score
Limit These
Calories
335
17%

Fat
22g
35%

  Saturated Fat
13g
86%

Carbohydrates
20g
7%

  Sugar
5g
6%

Cholesterol
129mg
43%

Sodium
846mg
37%

Get Enough Of These
Protein
12g
24%

Vitamin A
10988IU
220%

Calcium
286mg
29%

Selenium
16µg
24%

Phosphorus
235mg
24%

Vitamin B2
0.34mg
20%

Folate
53µg
13%

Vitamin B1
0.2mg
13%

Manganese
0.21mg
11%

Vitamin B12
0.59µg
10%

Vitamin K
9µg
9%

Potassium
318mg
9%

Fiber
2g
9%

Vitamin D
1µg
8%

Vitamin B3
1mg
8%

Vitamin B5
0.79mg
8%

Vitamin B6
0.16mg
8%

Iron
1mg
8%

Zinc
1mg
8%

Vitamin E
1mg
7%

Magnesium
25mg
6%

Vitamin C
3mg
4%

Copper
0.08mg
4%

covered percent of daily need

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