EatSmarter exclusive recipe

Sweet Apple Soufflé

4.625
Average: 4.6 (8 votes)
(8 votes)
Sweet Apple Soufflé

Sweet Apple Soufflé - Fantastically light and easy to make

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Health Score:
7,3 / 10
Difficulty:
for pros
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
228
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie228 kcal(11 %)
Protein7 g(7 %)
Fat5 g(4 %)
Carbohydrates35 g(23 %)
Sugar added5 g(20 %)
Roughage4.4 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.6 μg(8 %)
Vitamin E2.2 mg(18 %)
Vitamin K17 μg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.1 mg(7 %)
Folate53 μg(18 %)
Pantothenic acid1.2 mg(20 %)
Biotin23.9 μg(53 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C39 mg(41 %)
Potassium370 mg(9 %)
Calcium41 mg(4 %)
Magnesium24 mg(8 %)
Iron1.7 mg(11 %)
Iodine7 μg(4 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.6 g
Uric acid37 mg
Cholesterol218 mg
Complete sugar33 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
1 medium-sized sweet Apple (about 4 oz.)
½ small lemon
1 pinch ground cinnamon
1 egg
½ teaspoon sugar
How healthy are the main ingredients?
sugarApplelemoncinnamonegg
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Small pot, 1 Citrus juicer, 1 Teaspoon, 1 Tablespoon, 1 Wooden spoon, 1 Bowl, 1 Hand mixer, 1 small Whisk, 1 small round Casserole dish (3" in diameter), 1 Fine-mesh sieve, 1 small Bowl

Preparation steps

1.
Sweet Apple Soufflé preparation step 1

Rinse apple, wipe dry, peel, quarter and core.

2.
Sweet Apple Soufflé preparation step 2

Cut apple quarters into thin slices and place in a small pot.

3.
Sweet Apple Soufflé preparation step 3

Squeeze juice from lemon half. Combine 1 teaspoon lemon juice and 2 tablespoons water and add to the apple slices in the pot.

4.
Sweet Apple Soufflé preparation step 4

Add the cinnamon and cook over medium heat until apples are soft, 6-8 minutes.

5.
Sweet Apple Soufflé preparation step 5

Pass through a fine sieve into a bowl and let cool slightly.

6.
Sweet Apple Soufflé preparation step 6

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.)

7.
Sweet Apple Soufflé preparation step 7

Gently whisk the applesauce into the beaten egg white. 

8.
Sweet Apple Soufflé preparation step 8

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.