Egg Nutrition Center Blog

“What’s for Dinner?” Wednesday: Selenium-Rich Souffle

This Wednesday we’re talking about Selenium! It’s a trace mineral that we only need small amounts of; however, the small requirement does not diminish its importance. Selenium is needed to make selenoproteins, which act as antioxidants. It is also important for thyroid health and immune function. Some research has suggested links between selenium consumption and the prevention of other conditions, including cancer and heart disease.

Eggs are an excellent source of selenium. One large egg contains 15.4 micrograms of selenium, or 22% of the Daily Value—most of which is found in the yolk. Other good sources include certain meats, seafood, and nuts. Selenium is also found in plants, but the amount depends on the content of the soil in which the plants are grown. Deficiency isn’t common in healthy people, but has been associated with severe heart and bone disorders as well as congenital hypothyroidism.

Getting your daily dose of selenium is easy and delicious with this recipe for seafood soufflé. It is sure to impress while also providing almost half of the selenium that adults need in a day!

Seafood Souffle

SEAFOOD SOUFFLÉ

Prep Time: 30 minutes

Cook Time: 60 to 70 minutes

Makes: 6 servings

Ingredients:

Fine dry bread crumbs, grated Parmesan cheese OR cornmeal

1/3 cup all-purpose flour

1 tsp. dry mustard

1/2 tsp. salt

1-1/2 cups milk

6 EGG WHITES, room temperature

3/4 tsp. cream of tartar

6 EGG YOLKS

1 can (6.5 oz.) minced clams, drained well

1 pkg. (4 oz.) tiny frozen cooked shrimp, defrosted, drained well

1/2 cup chopped green onions

2 Tbsp. lemon juice

Directions:

1. HEAT oven to 350°F. COAT a lightly greased 2 to 2-1/2-quart soufflé dish evenly and completely with bread crumbs. MAKE a triple thick 4-inch wide band of aluminum foil, long enough to go around the dish and overlap by 2 inches. Lightly GREASE one side of the band and coat with crumbs. WRAP around outside of dish, coated side facing in and extending at least 2 inches above the top. FASTEN with string or strong masking tape. SET ASIDE.

2. MIX flour, mustard and salt in medium saucepan; gradually whisk in milk until smooth. COOK over medium-high heat, stirring constantly, until mixture thickens and boils. Remove from heat.

3. BEAT egg whites and cream of tartar in mixer bowl with whisk attachment on high speed until Stiff Peaks but not dry, just until whites no longer slip when bowl is tilted. STIR egg yolks into reserved sauce until blended. ADD clams, shrimp, green onions and lemon juice; mix well. Gently but thoroughly FOLD yolk mixture into whites until no streaks of white remain. Carefully POUR into prepared soufflé dish. For a “top hat”, hold metal spatula upright and make a ring in top of soufflé mixture, 1 inch from side of dish and 1 inch deep, if desired.

4. BAKE in 350°F oven until soufflé is puffy, delicately browned and shakes slightly when oven rack is moved gently back and forth, 50 to 60 minutes. Quickly but gently REMOVE foil collar. SERVE IMMEDIATELY.

Nutrition Information (per serving):

Calories: 204, Total fat: 7g, Saturated fat: 2g, Polyunsaturated fat: 1g, Monounsaturated fat: 3g, Cholesterol: 233mg, Sodium: 608mg, Carbohydrates: 17g, Dietary fiber: 1g, Protein: 18g, Vitamin A: 490.4IU, Vitamin D: 67.0IU, Folate: 57.4mcg, Calcium: 136.1mg, Iron: 2.3mg, Choline: 129.1mg, Vitamin C: 4.6mg, Vitamin E: 0.8IU, Trans fat: 0g, Sugars: 4g, Potassium: 323.4mg, Magnesium: 18.6mg, Selenium: 22.3mcg

References:

http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

http://www.nlm.nih.gov/medlineplus/ency/article/002414.htm

Author: Anna Shlachter MS, RDN, LDN