Sweet Apple Soufflé
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 |
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.