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Asparagus Souffle

Serves 4


  • 1 x 340g can asparagus cuts, drained and liquid reserved
  • 1/2 cup plain flour
  • 1/4 cup Australian skim milk powder
  • 250g Australian continental-style cottage cheese
  • salt and ground black pepper, to taste
  • 3 egg whites
Download Recipe (PDF)


  1. Add enough water to the asparagus juice to make up one cup of liquid. Gradually blend into combined flour and milk powder until smooth and transfer to a saucepan. Stirring constantly over low heat, bring to boiling point. Allow to cool. Beat cheese and asparagus together until smooth. Fold sauce into cheese mixture and season to taste. Beat egg whites until stiff peaks form and fold into cheese mixture. Pour into a 6 cup souffle dish and bake at 190C for 40 minutes until browned.

Nutritional Information

Nutrients per serve:
Energy (kj) 725
Protein (g) 20
Fat, Total (g) 1
Carbohydrates (g) 20
Sodium (mg) 0
Calcium (mg) 163
Iron (mg) 0


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