Dukan Diet Recipe: Tofu Soufflé
Here is a simple recipe for a soufflé that can be eaten by vegetarians but which can of course be enjoyed by meat eaters too. It can be eaten for breakfast, lunch or dinner or even brunch.
It isn’t as time consuming as a normal soufflé recipe as you don’t need to beat the egg whites until stiff and then fold them in.
I’ve given the ingredients for a plain tofu soufflé which is an all days any phase recipe but there are so many different ways that you can add different flavor according to your mood!
If you are wanting something a little hot and spicy you could add a little curry or chili powder to the egg mix or you could spice up the tofu slices when you fry them.
Herbs also make great flavorings too and they can be mixed and matched to your choosing. Adding a couple of finely chopped scallions or spring onions also works well and non vegetarians can of course add a little meat, fish or seafood as desired.
Plain Tofu Soufflé
Ingredients (Serves 1)
- 1 large egg
- Four small slices of tofu (approximately 2″ x 2″ x 1/4″) in thick, fried in Pam or other non stick spray.
- 1 rounded tablespoon of fat free Greek yogurt
- 1 teaspoon of olive oil
- Sea salt and freshly ground black pepper to season
- Preheat oven to 350°F, 175°C, Gas Mark 4.
- Fry the tofu slices in a little of the olive oil and season with some sea salt and freshly ground black pepper.
- Mix the egg with the yogurt in a bowl adding more seasoning if desired.
- Grease the inside of a ramekin dish with the remaining oil.
- Assemble your soufflé starting with a little egg then a layer of tofu. Pour in the rest of the egg mixture and top with a layer of tofu.
- Cook for around 20 minutes and then check the center using a skewer or toothpick to make sure it is cook through.
- Remove from dish and serve!