Smoked Salmon Souffle Healthy South Beach Diet Low Carb Food

SMOKED HAM SOUFFLE - - HEALTHY, SOUTH BEACH DIET, LOW-CARB

Steps:

• Preheat oven to 350°F Coat in 2-qt baking dish with cooking spray.
• In a large bowl, beat the eggs and egg whites until frothy. Stir in remaining ingredients. Pour into prepared baking dish.
• Bake for 45 minutes, or until golden and knife inserted in center comes out clean.

SMOKED SALMON SOUFFLE - HEALTHY, SOUTH BEACH DIET, LOW-CARB

Steps:

• Preheat oven to 350°F Coat in 2-qt baking dish with cooking spray.
• In a large bowl, beat the eggs and egg whites until frothy. Stir in remaining ingredients. Pour into prepared baking dish.
• Bake for 45 minutes, or until golden and knife inserted in center comes out clean.

SPICY DILL MAYO SALMON (SOUTH BEACH DIET FRIENDLY)

Steps:

• Preheat oven to 375°F.
• Stir together mayonnaise and mustard.
• Add spices (withhold dill and sprinkle on top later for a more professional presentation).
• Arrange salmon on a baking sheet or pan.
• Coat with sauce (add dill here if you've withheld it).
• Bake for 30-40 minutes (salmon flakes when done).
• Optional: When serving, spoon remaining sauce back over fish for a saucier version.

SOUTH BEACH SALMON WITH CREAMY LEMON SAUCE LOW CARB

Steps:

• Preheat the oven to 350°F.
• Coat a baking sheet with cooking spray.
• Heat the oil in a small saucepan over medium heat.
• Add the garlic and cook for one minute.
• Reduce heat to low; stir in the lemon juice, capers and lemon-pepper seasoning and cook for 5 minutes.
• Add the sour cream and cook for 5 minutes or until heated though.
• Meanwhile, place the salmon on the prepared baking sheet.
• Bake for 20 minutes or until the fish is just opaque.
• Serve with the sauce.

SMOKED SALMON SOUFFLE

Steps:

• Melt the butter and brush 4 timbale moulds with it. Allow the butter to set and brush again. Add the flour to the remaining butter in the saucepan, cook for 1 minute
• Remove from the heat, gradually add the milk stirring all the time.
• Return to the heat and bring to the boil, stirring continuously. Simmer for 1 minute
• Tip into a large bowl and leave to cool slightly.
• Add the egg yolks, salmon and dill to the sauce, season with salt and pepper.
• Whisk the egg whites in a clean bowl until stiff but not dry and fold into the salmon mixture.
• Divide the soufflé mix between the prepared moulds and bake in a Bain Marie (roasting tin half filled with hot water) for 15-20 minutes.
• Allow the soufflés to sink and cool down.
• Run a knife around the edge of the moulds and turn the soufflés upside down onto an ovenproof dish.
• Cover and set aside until you are ready to reheat and serve them. (Or, leave to cool completely and out in fridge over night if you are planning to eat them the next day.).
• Meanwhile, make the sauce: put the wine into a small heavy pan and reduce, by boiling rapidly, to half its original quantity.
• Add the heavy cream and chopped dill, season with salt and pepper.
• Either pour over the soufflés and reheat for 15 minutes, or serve the sauce separately around the soufflé on the plate.

SALMON SOUFFLE

Steps:

• Preheat oven to 350F Butter 1 quart baking dish.
• Place a larger pan in oven.
• Add a small measure of hot water to pan.
• Separate eggs.
• Beat whites until stiff.
• Mix first 4 ingredients and cook in a saucepan over low/med.
• heat until thick.
• Cool slightly.
• Add cracker crumbs, onion, beaten egg yolks, lemon juice and S&P.
• Flake one can of salmon and add to mixture.
• Lastly fold in stiffly beaten egg whites.
• Pour into baking dish.
• Place baking dish in the pan of water in the oven.
• 350F degrees for 45 minutes.
• Don't peek or open oven door!
• Serve immediately.

SOUTH BEACH OATMEAL PANCAKE

Steps:

• In a blender or a food processor, blend together all ingredients until smooth.
• Spray a medium sized skillet with cooking spray and set heat to medium.
• Add the pancake batter to skillet and cook until sides are lightly browned.
• Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.

SMOKED SALMON SOUFFLé

Steps:

• Preheat oven to 375°F. and butter and flour a 2-quart soufflé dish, knocking out excess flour.
• In a large saucepan cook onions in butter over moderate heat, stirring, until softened. Add salmon and cook, stirring, 5 minutes. Stir in flour and cook over moderately low heat, stirring, about 2 minutes.
• In a small saucepan heat milk to a bare simmer and add gradually to salmon mixture, stirring constantly. Boil salmon mixture, stirring constantly, until thickened, about 2 minutes. Remove pan from heat and whisk in egg yolks, dill, and Parmesan. Transfer salmon mixture to a large bowl.
• In another large bowl with an electric mixer beat egg whites with a pinch salt until they just hold stiff peaks. Stir one fourth whites into salmon mixture to lighten and fold in remaining whites gently but thoroughly. Pour mixture into prepared dish and put in middle of oven.
• Reduce oven temperature to 350°F. and bake soufflé 50 minutes, or until puffed and golden and a tester comes out clean. Serve immediately.