Warm, sunny and a Spinach Souffle recipe that tastes great and is good for you

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Good Morning Augusta

This morning we have sunny conditions with a high of 61ºF. Winds will be light and variable.

Tonight we’ll have clear skies with a low of 38 ºF. Winds will be light and variable.

The readings from my weather instruments are:

Humidity is 89%, the Dew Point is 35.6ºF and the outdoor temp is 38.8ºF.

The wind direction is  West Southwest between 0.1 MPH and 0.2 MPH, with a wind chill of 38.8ºF.            

The Relative pressure is 30.29, the Absolute pressure is 30.09 and rising with a weather graphic indicating sun.

The UV rating is 1 out of 16, Sunrise is 6:50 a.m. Sunset is 5:59 P.M. Moon rise is 11:56 p.m., Moon set is 2:06 p.m., and the moon phase is waning gibbous being 51% illuminated.

The RAW METAR readings from Augusta’s airport are:

METAR KAUG 121053Z AUTO 35005KT 10SM CLR 03/01 A3045 RMK AO2 SLP314 T00330011

Visibility is 10.0 Miles / 16.1 kilometers with clear skies.

We didn’t receive any rain here over the past 24 hours. We needed it too.

Space Weather for this morning is:

Today’s Solar flux is 74, the solar wind speed is 536 Kilometers per second and the chance of a solar storm is 1%.

If you really are on a pre-Halloween/Holidays diet, try this for dinner tonight.

SPINACH SOUFFLE

Serves: 8

Vegetable cooking spray

1 tbsp. grated Parmesan cheese

2 tbsp. reduced-calorie margarine

2 tbsp. flour

1 cup skim milk

1 tsp. instant minced onion

¼ tsp. salt

1/3 tsp. hot sauce

1/8 tsp. nutmeg

2 eggs, separated

1 (10 oz.) package frozen chopped spinach, thawed and well drained

½ cup shredded low-fat process American cheese

2 egg whites

¾ tsp. cream of tartar

  • Coat bottom of a 2-qt. Soufflé dish with cooking spray; dust with 1 tbsp. Parmesan cheese, and set aside.
  • Melt 2 tbsp. margarine in a 3 qt. Saucepan over low heat; add 2 tbsp. flour, stirring until smooth.  Cook 2 minutes, stirring constantly.
  • Gradually add 1 cup milk, 1 tsp. onion, ¼ tsp. salt, ¼ tsp hot sauce and 1/8 tsp. nutmeg stirring constantly, until thickened and bubbly.  Remove from heat.
  • Place egg yolks in a small bowl; beat at medium speed of an electric mixer until thick and lemon colored.
  • Gradually stir one-fourth of hot white sauce into  2 egg yolks; stir mixture into remaining white sauce, adding spinach and ½ cup shredded American cheese. 
  • Cook over medium heat 1 minute or until cheese melts.
  • Combine 4 egg whites at room temperature and ¾ tsp. cream of tartar; beat until stiff, but not dry.  Gently fold into white sauce mixture.
  • Spoon mixture into prepared dish.  Bake at 350 degree for 50 to 60 minutes or until puffed and browned.  Serve immediately.

Exchanges:  1 vegetable, ½ medium-fat meat

Calories:  77; fat:  4 g; carbohydrate:  5 g; fiber:  trace; cholesterol:  71 mg; protein:  6 g; sodium:  306 mg

 

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