Childhood Chicken Soufflé: Light, Tasty, and Healthy

Dietary, light, healthy, for the whole family! Chicken soufflé, just like in kindergarten, is a dish whose taste will take you back to childhood. From simple and affordable products, satisfying, but at the same time low in calories, it turns out very tasty, tender and soft.
cook time: 1h 30 min
Gavin Tanner
Childhood Chicken Soufflé: Light, Tasty, and Healthy

Nutrition Facts (per serving)

127
Calories
5g
Fat
5g
Carbs
14g
Protein

Ingredients (8 portions)

Basic:

Chicken fillet 600 g
Milk 150 ml
White bread 50 g
Eggs 2 pc
Sauce, pasta 1 cup
Salt 0.5 tsp

For the bechamel sauce:

Milk 250 ml
Butter 25 g
Wheat flour 1 tbsp

To grease the mold:

Vegetable oil 1 tsp

Recipe instructions

Step 1

Step 1
How to make chicken soufflé like in kindergarten? First prepare the béchamel sauce; it will need time to cool. Prepare the ingredients for the sauce. Milk of any fat content is suitable, butter is natural, without vegetable additives. Take a heaping spoon of flour.

Step 2

Step 2
How to make bechamel sauce? Take a thick-bottomed saucepan and put oil in it. Melt the butter over low heat.

Step 3

Step 3
Add flour to the boiling oil and stir quickly to avoid lumps forming. Fry the flour for several minutes with constant stirring.

Step 4

Step 4
Then, without stopping stirring, pour milk into the saucepan. Now it will be more convenient to work with a whisk. Continue cooking the sauce over low heat, stirring constantly. The flour should be completely dissolved.

Step 5

Step 5
Cook the sauce until the first bubbles appear. It should thicken. When this happens, turn off the heat and leave the sauce to cool.

Step 6

Step 6
Now get to the soufflé itself. Prepare food for him. Take the fillet from the breast; it is better if it is chilled, then the soufflé will turn out juicier.

Step 7

Step 7
Break the bread into a bowl and pour milk over it. The bread should be stale, not fresh, then it will better absorb the meat juice, making the soufflé juicier and softer.

Step 8

Step 8
Wash and dry the meat, and then cut into pieces.

Step 9

Step 9
Grind it in any available way — with a meat grinder or blender. I used a combine chopper. The minced meat should be completely homogeneous, you can skip it twice.

Step 10

Step 10
Add salt. You can add any spices at this stage — pepper, paprika, herbs. Divide the eggs into yolks and whites. Place the yolks in the minced meat. And mix it well.

Step 11

Step 11
Then add the soaked bread to the minced meat along with the remaining milk. Knead it thoroughly with your hands first. Pour the cooled bechamel sauce into the bowl.

Step 12

Step 12
Mix the minced meat with all the additives until completely homogeneous. You can additionally punch it with an immersion blender. But you can simply stir with a fork if the meat has been chopped well.

Step 13

Step 13
Beat the egg whites with a mixer until stiff peaks form; they should not fall off after stopping.

Step 14

Step 14
Place the whipped whites on top of the minced meat.

Step 15

Step 15
Using gentle movements from bottom to top, as if burying them, fold the whites into the mixture. The bubbles formed during whipping will make the soufflé airy.

Step 16

Step 16
Grease the molds in which you will bake the soufflé with a small amount of vegetable oil. Pour the prepared mixture into them. Place the pans on a rimmed baking sheet. Pour hot water into it so that it reaches the middle of the molds. The water that evaporates during baking will prevent the soufflé from drying out. Place the baking tray with the soufflé in the oven, preheated to 180°C.

Step 17

Step 17
Bake the souffle for 30 minutes to 1 hour, depending on the size of the pan. It should brown a little on top. I got one large form, 22*17 cm, and two small ones, 150 ml each. You can remove small molds early. Cool the finished soufflé a little and serve in portioned molds or cut into pieces. Bon appetit!

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