Ingredients

6 cups broccoli florets and sliced, peeled stems (about 1 bunch)
2 tablespoons butter
2 cloves garlic, minced
1/4 cup all-purpose flour
1 cup milk or lactose-reduced milk
2 tablespoons chopped fresh dill
1/4 teaspoon pepper
Pinch nutmeg
3/4 cup crumbled feta cheese (about 4 ounces)
7 eggs, separated
Pinch salt
1 tablespoon freshly grated Parmesan cheese

Directions

Preheat oven to 400 degrees. Spray 10-cup souffle dish or casserole with nonstick cooking spray. In large pot of boiling water, cook broccoli for 3 minutes or until tender-crisp. Rinse under cold water; drain. In saucepan, melt butter over medium heat. Add garlic; cook for 1 minute, stirring. Add flour; cook, stirring for 1 minute. Gradually whisk in milk, dill, pepper and nutmeg. (Sauce will be very thick.) Remove from heat. Stir cheese into sauce. Beat 6 egg yolks into sauce. Stir in drained broccoli. In large bowl, beat 7 egg whites with salt until soft peaks form. Add one-quarter of the egg whites to broccoli-cheese sauce; fold together. Add remaining egg whites, folding gently. Pour into prepared pan. Sprinkle with Parmesan. Bake in 400-degree oven for 40 minutes or until puffed and deep brown on top. Serve immediately.

Note: Eggs are easier to separate when cold, straight from the refrigerator. However, separated egg whites that are at room temperature will whip to a greater volume than cold egg whites. Even a speck of yolk will prevent the whites from whipping to a maximum volume. To ensure yolk-free whites, use three bowls when separating eggs: one to separate eggs over; one to transfer the uncontaminated whites into; and one for the yolks.Note: Each serving contains 195 milligrams of calcium, 218 calories and 14 grams of fat.