Cooking spray
Fine dry breadcrumbs or grated Parmesan cheese
1 cup skim or low-fat milk
1/4 cup all-purpose flour
1/4 teaspoon salt, optional
1-1/2 cups additional ingredients, optional
Seasoning, optional
4 eggs, separated
1/2 teaspoon cream of tartar

Evenly spray 1-1/2 to 2-quart soufflé dish or straight-sided casserole. Dust with crumbs. Set aside.

In covered jar or blender container, shake or blend together milk, flour and salt, if desired, until smooth. Pour into medium saucepan. Cook over medium-high heat, stirring constantly, until mixture boils and is smooth and thickened. Stir in cheese, if used, and seasoning, if desired, until cheese is melted. Set aside.

In large mixing bowl at high speed, beat egg whites with water and cream of tartar until stiff but not dry, just until whites no longer slip when bowl is tilted. Stir egg yolks into reserved sauce until well blended. Stir in additional ingredients, if desired. Gently, but thoroughly, fold yolk mixture into whites. Carefully pour into prepared dish.

For a "top hat," hold spoon upright and circle mixture to make ring about 1 inch from side of dish and 1 inch deep.

Bake in preheated 350ºF oven until puffy, delicately browned and soufflé shakes slightly when oven rack is moved gently back and forth, about 30 to 40 minutes. Serve immediately. 2-4 servings