Sweet Apple Soufflé
Sweet Apple Soufflé - Fantastically light and easy to make
Healthy, because
Even smarter
Nutritional values
The bioactive substance quercetin in apples acts as cell protection and strengthens the immune system, while pectin in apples stimulates digestion and promotes a well-functioning intestinal flora.
Preparation is particularly quick with the microwave: peel the apple, remove the core with an apple cutter, cover and cook for 3-5 minutes in a microwaveable container at 600 watts. Then puree the apple with a hand blender, sprinkle with lemon juice and stir in the cinnamon.
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 17 μg | (28 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 370 mg | (9 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 33 g |
Kitchen utensils
Preparation steps
Rinse apple, wipe dry, peel, quarter and core.
Cut apple quarters into thin slices and place in a small pot.
Squeeze juice from lemon half. Combine 1 teaspoon lemon juice and 2 tablespoons water and add to the apple slices in the pot.
Add the cinnamon and cook over medium heat until apples are soft, 6-8 minutes.
Pass through a fine sieve into a bowl and let cool slightly.
Separate the egg. Beat the egg white in a small bowl with the whisk attachments of a hand mixer until stiff, then sprinkle in sugar while beating. (Save the yolk for another use.)
Gently whisk the applesauce into the beaten egg white.
Place the mixture in a small round baking dish (3" diameter) and bake on middle rack in preheated oven at 350°F/convection 325°F) until golden brown on top, about 15 minutes.
Serve immediately, as the soufflé collapses quickly.
