Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Sweet Apple Soufflé
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.
(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 %) |
Healthy, because
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.
Even smarter
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.