Citrus soufflé
Serves: 8
Time to make: 25 mins
Total cost: $8.56 / $1.07 per serve
(at time of publication)
Ingredients
- 65g reduced-fat spread
- 2 tablespoons wholemeal or white breadcrumbs
- 40g flour
- 1 orange, zest and juice
- 1 lemon, zest
- juice of ½ lemon
- 200ml skim milk
- 125g castor sugar
- 4 large eggs, separated
- icing sugar, to dust
- zest of lemon, to decorate
Instructions
1 Melt 15g spread and use to grease 8 x 225ml ramekins. Sprinkle breadcrumbs over the base and sides of each dish. Tilt dish to coat evenly. Set aside. Preheat oven to 190°C.
2 Melt remaining spread in a non-stick pan. Add flour, orange and lemon rind, and cook for 30 seconds.
3 Remove from heat and gradually whisk in milk. Return to a low heat and cook, stirring continuously, until mixture is thickened and smooth. Continue cooking for 2 more minutes.
4 Remove from heat and cool slightly. Stir to beat in sugar, orange and lemon juice, and egg yolks.
5 Whisk egg whites in a clean bowl until stiff. Carefully fold yolk mixture into whites a quarter at a time, until evenly blended and egg whites still hold their shape. Stir mixture for a few minutes to blend ingredients and to cool mixture slightly. Divide mixture among prepared ramekins. Bake for 25-30 minutes until risen and golden brown. Dust with icing sugar and sprinkle with orange zest. Serve immediately.
Variations
- Add 2 tablespoons of liqueur with fruit juice.
- Replace lemon with another orange.
HFG tip
- Make sure the kitchen is draft-free.
- Accurate measuring is essential for successful results every time.
- Begin whisking the whites with electric beaters on a low speed, then increase to a medium speed, then to a high speed. This will ensure maximum volume.
- When folding in the whites, do so carefully so their volume is retained as much as possible.
- Do not rush folding in the egg whites, and use a large metal spoon.
- Preheating the oven is essential. Place soufflé in the centre of the oven.
- Make sure you don’t open the door during cooking as the soufflé will deflate.
- To get the most volume from your egg whites, place them in a grease-free bowl and allow them to come to room temperature before beating.
- Be ready to serve soufflé immediately for the wow factor with your guests!
Nutrition Info (per serve)
-
Calories 210cal
-
Kilojoules 880kJ
-
Protein 6g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 25g
-
–Sugars 21g
-
Dietary fibre 0g
-
Sodium 110mg
-
Calcium 60mg
-
Iron 1mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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