Individual Orange Soufflés Calorie Watcher

Individual Orange Soufflés (Calorie Watcher)

Individual Orange Soufflés (Calorie Watcher)


Makes 6 servings


Nonstick cooking spray
3 oranges
1-1/2 tablespoons cornstarch
3 tablespoons orange-flavored liqueur
6 egg whites
1/8 teaspoon salt
6 tablespoons granulated sugar
1-1/2 tablespoons sliced almonds (optional)
1-1/2 tablespoons powdered sugar (optional)


  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

Calories 101
Carbohydrate 21 g
Protein 3 g
Sodium 75 mg

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