A recipe for delicious berry soufflé that will be a hit at any social gathering. It has the goodness of berries, is low in fat, and is gluten free.


Ingredients

Makes 4 serves 

  • 5 egg whites
  • 300 g berries (e.g. raspberries or mixed berries), puréed in:
    • 30 mL your favourite liqueur (e.g. marsala or grand marnier)
    • 70 mL fruit juice
  • 200 g berries for topping
  • 1 Tbs (20 g) castor sugar
  • 200 mL low-fat plain yoghurt


Method

  1. Put paper collars on 4 individual soufflé dishes.
  2. Add castor sugar to cling to the sides (this aids rising).
  3. Beat the egg whites until soft peaks form.
  4. Fold the warm puréed fruit in gently.
  5. Spoon into prepared soufflé dishes.
  6. Put into 180oC conventional oven for about 10 minutes or until well risen and slightly browned on top.
  7. Top soufflé with fresh berries and low-fat yoghurt.


Preparation time: 
15 minutes
Cooking time: 10 minutes
Difficulty rating: Medium
Tips

  • These soufflés can be made using any strong-flavoured fruit such as rhubarb, quince, mango or yellow peaches;
  • Use frozen berries if they are not in season;
  • Choose the yoghurt with the least amount of fat. Low-fat yoghurt contains the same amount of calcium as full cream varieties, so you’ll be getting just as much calcium for strong teeth and bones. You can check the fat content on the nutrition panel of the package label.
  • If you have trouble eating enough calcium, add extra yoghurt. Calcium is important for maintaining healthy bones and teeth. Some people have higher calcium requirements, including:

This recipe is a favourite for dessert in Neil’s home in Toogoom, QLD.


Nutritional content

Nutritional analysis per serve:

Energy 733 kJ
175 cal
Protein 8.25 g
Total fat 1.80 g
Saturated fat 1.07 g
Carbohydrates 28.59 g
Total sugars 27.89 g
Fibre 2.02 g
Sodium 117.19 mg
Cholesterol 11.85 mg
Potassium 255.99 mg

More information


Nutrition
For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.