Diabetic Cooking

Individual Orange Soufflés



  • 3 oranges
  • 1 tablespoon plus 1 1/2 teaspoons 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)


Preheat oven to 450°F. Spray 6 individual soufflé dishes (8 to 10 ounces each) with nonstick cooking spray. Place dishes on jelly-roll pan; set aside.

Grate enough orange peel to equal 1 1/2 teaspoons. Cut peel and membrane from oranges; section oranges over 1-quart saucepan. Dice oranges; add to saucepan. (There will be 1 1/2 cups juice and pulp.) 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.

Beat egg whites and salt in large bowl with electric mixer at high speed until soft peaks form. Gradually beat in granulated sugar, 1 tablespoon at a time, until stiff peaks form. Fold 1/4 of egg white mixture into orange mixture with rubber spatula or wire whisk. Fold all of orange mixture into remaining egg white mixture. Spoon into prepared dishes. Sprinkle with almonds, if desired.

Immediately bake 12 to 15 minutes or until souffles are puffed and browned. Sprinkle with powdered sugar, if desired. Serve immediately.

Yield: 6 servings.

Serving size: 1 soufflé.

Nutrition Facts Per Serving:
Calories: 125 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 540 mg, Fiber: 1 g

Exchanges per serving: 1 1/2 Fruit, 1/2 Meat.

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