Menia Georgoula

Menia is a Dietitian-Nutritionist and Cook. Being enthusiastic about the science of nutrition and culinary arts, Menia is proving that nutritious food can be also delicious, and not boring!

Read more
Nutri-facts | Angelos Vlahoyiannis

NUTRITION FACTS

━━━

Per serving
Calories 406kcal from fat 108kcal
% Daily Value*
Total fat 12g 18%
     Saturated fat 5g 26%
     Trans fat 0g
Cholesterol 78mg 26%
Sodium 674mg 28%
Potassium 115mg 3%
Total Carbohydrates 58g 28%
      Sugars 3g
      Dietary fiber 7g 8%
Protein 23g 47%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Greek Pasta Souffle

It is sunday, and you do not know what to cook? The Dietitico Team is here for you. We have prepared the healthiest version of greek soufflé that you can find!
“ This pasta souffle is completely different from the all other recipes you have already tried! It is light and delicious, high in protein and low in fat. You do not even need to boil the pasta and -with only a few steps- you will have a food that will impress everyone!
In each recipe we tray to make as many tests as possible in order find the perfect and the healthiest recipe to share with you! Enjoy this shuffle and take it with you at work, but -most importantly- share it with your beloved ones! Read the recipe, make it, and share your souffle with us! Scroll down to find out how!

Greek Pasta Souffle

It is light and delicious, high in protein and low in fat!

Prepping time: 60min
Cooking time: 60min
Servings: 8
Cost: 1,35€ per serving 
Calories: 406 per serving
Exercise equivalent: 35min per serving

Ingredients

  • 1L milk 1,5 %
  • 250 g cream cheese
  • 200 g low fat cheese
  • 300 g cherry tomatoes
  • 1 bunch of parsley
  • 2-3 sprigs of fresh thyme
  • 2 onions baked in the over (click here to view recipe)
  • 3 eggs
  • salt, pepper
  • ½ tsp garlic powder

 

Directions

  1. Soak the pasta in milk in a bowl, for 1 hour (just like we do with legumes).
  2. Chop all the vegetables.
  3. Strain the pasta and keep the milk. Mix the pasta with the vegetables, herbs and cheeses (which you broke into pieces by hand) in a pyrex.
  4. Mix the milk with the eggs, salt, pepper and garlic powder.
  5. Pour the egg mixture into the pyrex with the remaining ingredients and bake at 190 degrees Celsius for 1 hour.

 

CLICK HERE TO SEE OUR INSTAGRAM PAGE!

 

Notes
  • If you do not want to roast onions before you start the recipe, you can replace them with chopped spring onions. With 4 spring onions your soufflé will be just as delicious as the original recipe.
  • Try replacing the cream on your pasta soufflés with low-fat milk mixed with eggs, just like we did in this recipe. In this way, you will have a nutritious and healthy meal alternative, low in fat and high protein content!
  • Cover your soufflé with foil if it starts to turn brown without solidifying yet.

More nutrition information?

NUTRITION FACTS

━━━

Per serving
Calories 406kcal from fat 108kcal
% Daily Value*
Total fat 12g 18%
     Saturated fat 5g 26%
     Trans fat 0g
Cholesterol 78mg 26%
Sodium 674mg 28%
Potassium 115mg 3%
Total Carbohydrates 58g 28%
      Sugars 3g
      Dietary fiber 7g 8%
Protein 23g 47%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Menia Georgoula

Menia is a Dietitian-Nutritionist and Cook. Being enthusiastic about the science of nutrition and culinary arts, Menia is proving that nutritious food can be also delicious, and not boring!

Read More

Menia Georgoula

Menia is a Dietitian-Nutritionist and Cook. Being enthusiastic about the science of nutrition and culinary arts, Menia is proving that nutritious food can be also delicious, and not boring!

Read More

Never miss a recipe!
Join thousands of Dietitico subscribers and get our best recipes delivered each week!
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