Meat soufflé is an ideal dish for healthy diet and baby food. Its balanced composition and proper heat treatment without excess fat and carcinogens will only benefit the body, promoting moderate saturation without heaviness for the stomach or any negative consequences.
Meat soufflé with minced beef and pork
We need:
- 500 g minced beef and pork (you can use any)
- 150 g cream
- 1 piece egg
- 1/2 onion
- 1 tbsp. corn starch
- 0.5 tsp salt
- 0.5 tsp coriander
- a pinch of ground black pepper
- 1 clove of garlic or 0.5 tsp. dry granulated garlic
Preparation:
1. Mix minced meat, eggs, chopped onion, salt, pepper, coriander, cream and starch in a blender, beat until emulsified.
2. Line a baking dish with foil and transfer the resulting mixture, level it and cover with foil.
Cut a hole in the foil on top and bake in the oven preheated to 200 degrees for 30 minutes. Then remove the foil and return to the oven for 15 minutes.
We check the meat soufflé for readiness by piercing it with a knife; if the ichor does not stand out, then the soufflé is ready; if the dish is not ready, we keep it in the oven for another 5-6 minutes.
Main conclusions
Meat souffle is a dietary dish based on different types of meat, vegetables and eggs. It has a delicate texture and refined taste. For dietary nutrition, it is worth preparing such a soufflé from:
- Chicken;
- turkeys;
- veal;
- lean beef.
The listed types of meat contain a minimal percentage of fat and are low in calories. The finished soufflé can be served with herbs, light vegetable salads or side dishes based on cereals.
Do you often cook meat soufflé? Share your proven recipes for this dish and cooking tricks!
Chicken soufflé in the microwave with herbs
We need:
- 300 g chicken fillet
- 2 pcs egg
- 1 tbsp. butter
- 200 g white loaf
- 500 ml milk
- 20 g hard cheese
- 3 sprigs parsley
- 0.5 tsp salt
Preparation:
1. Chicken fillet needs to be soaked in milk for 2 hours.
2. Divide the eggs into whites and yolks. Beat the whites until stiff peaks form.
3. We also fill the loaf with milk and leave it to swell. Then put the chicken fillet, loaf, milk, yolks into a blender bowl and blend into a homogeneous mass.
4. Gently mix the resulting minced meat with the whites, moving from bottom to top, until smooth.
5. Grease a refractory microwave dish with butter and transfer the minced meat, leveling the surface. Microwave at full power for 8 minutes. Then sprinkle with grated cheese and bake for another 2 minutes.
Let cool and place on a plate.
Meat soufflé with steamed chicken
We need:
- 300 g chicken fillet
- 2 eggs
- 200 g cream 33%
- 50 g fresh pumpkin
- 50 g green peas, frozen
- salt to taste
Preparation:
1. Cut the fillet into pieces and blend in a blender.
2. Cut the pumpkin into small cubes and blanch together with the peas in a colander and boiling water for 2-3 minutes.
3. Beat the egg with cream with a mixer. Add to the minced meat, stir until smooth.
Add pumpkin and peas to them, add salt, and then mix everything well.
4. We will prepare the soufflé in a double boiler (if you don’t have one, then put a pan of water on the fire, bring it to a boil, put a sieve on top instead of a lid, so we’ll get a double boiler). Transfer the entire mixture into a steamer container, place it on the steamer, cover with a lid and set the time to 40 minutes.
5. After finishing the cooking process, let the soufflé cool. Then we put it on a dish, carefully drain the liquid formed on top, soufflé mode into portioned pieces and serve. It can be served hot or cold with sauce or vegetables.
Is the dish suitable for weight loss, on a diet and proper nutrition?
Soufflé involves a pureed mixture of meat, vegetables and other additional products along with egg whites. This dish is perfect for people with digestive disorders, for whom rough food, an abundance of oil and hot spices are contraindicated (for gastritis, pancreatitis, etc.).
Meat soufflé complies with all the canons of dietary and therapeutic nutrition: all products are carefully crushed, boiled and do not contain a large amount of fat. This dish is good for the health of those losing weight, the elderly, pregnant women and children. The soufflé contains a lot of easily digestible protein, valuable trace elements and minerals. The high nutritional value of the dish is combined with moderate calorie content, which is important in the process of losing weight.
To prepare a dietary option, you should choose lean meats: poultry, rabbit, veal and lean beef. You should not buy lamb and fatty pork - such meat, even with gentle processing options, is less digestible and has a high calorie content.
Note! Dietary souffle should contain a minimum amount of salt, since it slows down metabolic processes and can interfere with natural weight loss.
Meat soufflé should be consumed in moderation, since the abundance of protein in the composition can put extra stress on the pancreas. Also, you should not arrange a fasting day solely on this dish - supplement it with fresh vegetables, herbs and low-calorie broths for safe weight loss.
Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet
Tender chicken soufflé with melted cheese from the oven
We need:
- 500 g chicken fillet
- 160 g processed cheese
- 3 cloves garlic
- 4 eggs
- 2 tbsp. decoys
- 1 tsp salt
- 1/2 tsp. nutmeg
- hot and black pepper to taste
- 2 tbsp. hard cheese, grated
- 10 g butter
- 2 tbsp. ground crackers
Preparation:
1. Cut the chicken fillet, melted cheese into pieces and finely chop the garlic. We put all this into a meat grinder and get minced meat.
2. Add semolina to the resulting minced meat and mix until smooth.
3. In eggs, separate the whites from the yolks. We send the yolks into the minced meat, and beat the whites to stiff peaks, with nutmeg, pepper and salt.
4. Prepare the baking dish: grease with butter and sprinkle the bottom and sides with ground breadcrumbs. Preheat the oven to 180 degrees.
5. Carefully add the resulting whites to the minced meat in portions, stir from bottom to top until smooth.
Transfer the minced meat into a mold, level it over the surface, sprinkle grated cheese on top and put it in the oven to bake for 50 minutes.
Cool in the pan, transfer to a plate and serve with cream sauce.
Chicken soufflé with potatoes
We need:
- 200 g chicken fillet
- 4 pieces of white loaf
- 2 eggs
- 1 medium potato (peeled)
- 150 ml milk
- salt
Preparation:
1. Pour milk over the loaf and leave to swell.
2. Grind the chicken fillet in a meat grinder or blender.
3. Separate the yolks from the whites. Beat the whites until stiff.
4. Grate the potatoes on a fine grater and add to the ground chicken meat. We also add the yolks, loaf, salt to the minced meat and mix until smooth.
5. Carefully add the whipped whites to the minced meat.
6. Grease the mold with sunflower oil and transfer the soufflé.
Place in the oven for 30 minutes, temperature 180 degrees. Allow to cool in the mold.
Useful tips and tricks
The following tips will help you prepare delicious meat soufflé according to any recipe:
- You should not buy ready-made minced meat for treats, it may turn out to be too fatty and with large inclusions of veins, fat, and skin;
- when adding spices, it is important not to overdo it and not interrupt the taste of the meat;
- To prevent the soufflé from burning and to turn out juicy, you should pour water onto the baking sheet in which the form with it is placed.
You can prepare a delicious meat soufflé in the oven not only according to the simplest budget recipe, but also in a more original version. For example, with pistachios, rice, vegetables.
Chicken soufflé in a slow cooker
We need:
- 400 g fillet
- 50 ml milk
- 3 tbsp. flour
- 1 bunch of dill
- ground black pepper and salt, to taste
- 1 piece egg
Preparation:
1. Grind the fillet into minced meat in a meat grinder or blender.
2. Add the egg and milk to the minced meat and mix everything thoroughly until smooth.
3. Add flour to the mixture, salt, pepper and mix so that there are no lumps.
4. Finely chop the dill and add to the resulting mass, mix.
5. Grease silicone molds with vegetable oil and transfer the soufflé, filling 2/3 of the mold.
Fill 1/2 of the container with water into the multicooker bowl, place the container for steaming and place the soufflé molds on it. Set the cooking mode to 45 minutes. Cool in the pan and place on a plate.
Which is better: beef or veal
Veal is the meat of young cattle (up to 12 months). This species is considered dietary and delicate in taste. Beef is obtained from adult cattle over 1 year old. Veal contains an increased amount of protein compared to beef: 20 grams compared to 15 grams. Young meat has almost 5 times less fat compared to adults, which explains the popularity of veal on the diet. The vitamin and mineral composition of the two types of meat does not differ significantly.
Note! Fat content indicators largely depend on the selected part of the carcass. For example, when purchasing, you can evaluate the piece visually and choose lean beef at a reasonable price.
Due to its reduced fat content, veal is more difficult to prepare - the meat can easily be dried out and made tough. To prevent this from happening in dietary dishes, you can use low-calorie marinades based on tomato juice, mineral water, or lemon juice with onions.
Souffle – chicken roll with pistachios
This soufflé can be a decoration for a holiday table or delicious sandwiches for breakfast.
We need:
- 500 g chicken fillet
- 2 pcs yolks
- 2 tbsp. butter
- 100 g hot milk
- 2 tbsp. flour
- 100 g pistachios
- 150 g bacon
- salt, pepper, to taste
Preparation:
1. Peel the pistachios and heat them in a frying pan for 2-3 minutes.
2. Cut the fillet into pieces and twist into minced meat through a meat grinder.
3. Melt the butter in the microwave and heat the milk there.
4. Divide the eggs into whites and yolks. Place the yolks into the minced meat and beat the whites until stiff.
5. Add butter, hot milk, salt and pepper to the minced meat with yolks and mix well. Add flour, mix until smooth, add beaten egg whites, mix again and add pistachios.
Instead of pistachios, you can add chopped champignons and fresh herbs or prunes with walnuts to the minced meat.
6. Preheat the oven to 185 degrees. Grease a baking dish with oil and place the bacon strips so that the ends hang over both sides of the dish.
Place minced meat on bacon
Level the surface and cover with the hanging ends of the bacon, braid.
Place in the oven for 45-50 minutes.
7. Ready-made soufflé – cool the roll, cut it and serve it to the festive table. Can be wrapped in foil and refrigerated for use in breakfast sandwiches.
