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Wild Rice Souffle
Source: dLife

A light and airy herbed rice souffle topped with melted Cheddar cheese.

Prep Time: 20 minutes
Cook Time: 55 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 223.5
Total Carbs 27.0 g
Dietary Fiber 2.0 g
Sugars 4.3 g
Total Fat 6.7 g
Saturated Fat 3.0 g
Unsaturated Fat 0.7 g
Potassium 114.6 mg
Protein 14.4 g
Sodium 234.0 mg
Dietary Exchanges
1 Fat , 1/2 Vegetables , 1 Meat , 1/2 Milk , 1 1/2 Starch , 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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0 1/2 cup  Rice, wild, dry
1 cup  low sodium vegetable broth
1 cup  fat free milk
0 1/4 cup  white all purpose flour
0 1/2 cup  Cheese, cheddar, mild, reduced fat, shredded
0 1/4 cup  chopped parsley
2 tbsp  fresh chopped onion
0 1/2 tsp  paprika
0 1/4 tsp  savory, leaves, ground
0 1/4 tsp  thyme, leaves, ground
1 pinch  white pepper
3 each  raw egg yolks
3 each  egg whites
1 each  cooking spray
  1. Preheat oven to 350 degrees F.
  2. Wash and dry rice. Combine rice and broth in a pot and bring to a boil. Lower heat, place lid on pot, and simmer 45 to 55 minutes or until rice has absorbed the liquid.
  3. Whisk together milk and flour and heat over medium heat, whisking continually until it boils. Continue boiling and whisking until mixture becomes thick. Take off of heat, mix in cheese until it is melted. Add in parsley, onion, paprika, savory, and thyme. Season with white pepper.
  4. Whisk egg yolks until thick and lemon colored, about 5 minutes. Add in cheese mixture. Whisk 1/4 cup egg whites into cheese mixture and then fold cheese mixture into the rest of the egg whites. Fold in rice.
  5. Spoon mixture into a cooking spray coated soufflé dish. Bake 45 to 55 minutes or until soufflé is set. Serve right away.

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