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Individual Orange Soufflés (Calorie Watcher)
Individual Orange Soufflés (Calorie Watcher)
Yield: Makes 6 servings
Ingredients:
Nonstick cooking spray
3oranges
1-1/2tablespoons cornstarch
3tablespoons orange-flavored liqueur
6egg whites
1/8teaspoon salt
6tablespoons granulated sugar
1-1/2tablespoons sliced almonds (optional)
1-1/2tablespoons powdered sugar (optional)
Preparation:
1.Preheat oven to 450°F. Spray 6 individual soufflé dishes (8 to 10 ounces each) with cooking spray. Place dishes on jelly-roll pan.2.Grate enough orange peel to equal 1-1/2 teaspoons; set aside. Remove peel and membrane from oranges; section oranges over small saucepan. Dice oranges. (Saucepan should contain 1-1/2 cups juice and pulp.)3.Stir in cornstarch until smooth. Cook and stir over medium heat until mixture comes to a boil and thickens slightly. Remove from heat; stir in liqueur and reserved orange peel.4.Beat egg whites and salt with electric mixer at high speed in large bowl until soft peaks form.5.Gradually beat in granulated sugar, 1 tablespoon at a time, until stiff peaks form and sugar is dissolved.6.Fold 1/4 of egg white mixture into orange mixture. Fold orange mixture into remaining egg white mixture. Spoon into prepared dishes; sprinkle with almonds.7.Immediately bake 12 to 15 minutes or until soufflés are puffed and browned. Sprinkle with powdered sugar. Serve immediately.
Nutritional Information:
Serving Size:
Protein
3 g
Carbohydrate
21 g
Calories
101
Sodium
75 mg
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