makes 6 servings

Serve this as an appetizer or as a light meal with a garden salad. The sweet variation (below) makes an impressive dessert for company.

Softened butter to grease ramekins
1-1/4 c. (310 mL) finely grated Parmesan cheese, divided
3 Tbsp. (45 mL) butter
1/4 c. (60 mL) all-purpose flour
1-1/2 c. (375 mL) 2% milk
1 Tbsp. (15 mL) finely grated lemon peel
2 tsp. (10 mL) finely chopped fresh thyme
6 large eggs, separated
1/4 tsp. (2 mL) salt

1. Using a small piece of scrunched waxed paper, spread butter over bottom and side of 6 (1 c./250 mL) ramekins. Sprinkle 1/2 c. (125 mL) Parmesan into the ramekins, dividing the amount evenly between them and turning them to ensure an even coating of cheese. Place on baking sheet. Preheat oven to 375°F (190°C).
2. Melt 3 Tbsp. (45 mL) butter in a medium-sized saucepan over medium heat. Add flour and stir for 1 minute until grainy. Remove from heat and gradually whisk in milk. Return to medium heat and stir until mixture boils and thickens. Remove from heat and stir in remaining 3/4 c. (175 mL) Parmesan, lemon peel, thyme and egg yolks. Mix until well combined. Pour into large bowl.
3. Using an electric mixer, preferably with a balloon whisk attachment, beat egg whites and salt in a large clean bowl until stiff (but not dry) peaks form. To test the whites, pull the whisk attachment up. If they hold their peak, they are ready to use. 
4. Using a large metal spoon or spatula, gently fold 1/4 of the egg whites into egg yolk mixture. Be as light-handed as possible. Then carefully fold in remaining egg whites. Divide mixture evenly amongst prepared ramekins.
5. Bake in preheated oven 20-25 minutes, or until soufflés have risen and are golden brown on top. Serve immediately.

Calories: 219; Protein 15.1 g; Carbohydrate 8.3 g; Fibre 0.5 g; Fat 13.6 g/soufflé

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