Enhance eggs with spinach, which has mounds of magnesium, a mineral that helps keep blood pressure steady.

　　

Ingredients

Makes 4 servings

　　1/2 cup chopped shallots

　　1 cup sliced shiitakes

　　1 cup chopped spinach, blanched and squeezed

　　4 large cloves garlic, chopped

　　1 cup skim milk

　　3 tablespoons flour

　　2 whole eggs, separated

　　1/3 cup grated smoked Gouda

　　1/4 cup grated Pecorino Romano

　　1 teaspoon Dijon mustard

　　2 egg whites

　　2 pints cherry tomatoes, halved

　　1/2 cup chopped fresh basil (or parsley)

　　1 tablespoon chopped fresh thyme

　　1 tablespoon red wine vinegar

　　

Step 1

Heat oven to 375°F. In a large skillet coated with cooking spray, cook shallots over medium-low heat, stirring, 3 minutes. Add shiitakes; stir until soft, 5 minutes. Add spinach and 1/2 chopped garlic; stir about 3 minutes. Season with salt and pepper. Remove from heat. Whisk milk and flour in a small saucepan over medium-low heat. Bring to a boil, then reduce heat to a simmer, whisking, 5 minutes. Whisk egg yolks, one at a time, into milk-flour mixture; whisk in cheeses and mustard. Season with salt and pepper. Fold spinach mixture into egg mixture. Beat egg whites in a bowl until firm peaks form. Stir 1/4 whites into spinach mixture; fold in remaining whites. Coat a 1 1/2-quart soufflé dish with cooking spray. Spoon mixture into dish. Bake until puffed and golden, 30 minutes. In a medium skillet coated with cooking spray, cook remaining chopped garlic, stirring, until lightly golden. Stir in tomatoes; cook 3 to 4 minutes. Stir in basil, thyme and vinegar; season with salt and pepper. Spoon soufflé onto plates; top with tomatoes.

　　

Serve with:

Step 2

1 cup cubed roasted butternut squash per person. Toss squash with 2 teaspoon olive oil; season with salt and pepper. Bake at 400°F until tender, 30 minutes.

　　

Nutrition Per Serving

Per serving: 235 calories

　　8 g fat

　　4 g saturated

　　26 g carbohydrates

　　4 g fiber

　　17 g protein

　　#### Nutritional analysis provided by Self

　　Per serving with side: 363 calories

　　17 g fat (5 g saturated)

　　38 g carbohydrates

　　6 g fiber

　　18 g protein

　　#### Nutritional analysis provided by Self