Meh. These are not worth the effort. I'd be curious to see if there's one that is, but this isn't it.
Courtesy of Cooking Light
2 teaspoons unsalted butter, softened
8 teaspoons finely grated Parmigiano-Reggiano cheese
2 1/2 tablespoons all-purpose flour
1/8 teaspoon ground red pepper
1/8 teaspoon freshly grated nutmeg
1/8 teaspoon freshly ground black pepper
1/2 cup plus 2 tablespoons 1% low-fat milk
2 tablespoons dry white wine
1/4 teaspoon kosher salt
2 ounces cave-aged Gruyere cheese, shredded (about 1/2 cup)
2 large egg yolks
4 large egg whites
Preheat oven to 400°F.
To prepare soufflés, coat each of 4 (1-cup) soufflé dishes evenly with 1/2 teaspoon butter. Sprinkle each soufflé dish with 2 teaspoons Parmigiano-Reggiano cheese, tilting to coat sides and bottom.
Combine flour and the next 3 ingredients (through black pepper) in a small saucepan over medium heat. Gradually add milk and white wine, stirring with a whisk until smooth. Cook for 4 minutes or until mixture is thick and bubbly, stirring constantly. Remove from heat. Add salt and Gruyère cheese; stir until cheese melts. Spoon the mixture into a large bowl, and let stand for 5 minutes. Stir in egg yolks.
Place egg whites in a large bowl; beat with a mixer at high speed until medium peaks form (do not overbeat). Gently stir one quarter of egg whites into yolk mixture; gently fold in the remaining egg whites. Gently spoon mixture into prepared dishes. Place dishes on a baking sheet, and place in oven. Immediately reduce oven temperature to 375°F. Bake soufflés for 17 minutes or until puffy and golden.