of The Month
heavenly-light, sinfully creamy, and incredibly easy to prepare.
And it's more than just a souffle: baked in one large dish,
refrigerated, it's a truly amazing "cake". Packed with healthy
fruit and protein-rich egg white, our Apricot Souffle is a valuable source
of fibre, beta carotene and niacin, very low in saturated fat, and ideal
for low cholesterol dieters. Even weight-reducers can enjoy it within
their regular kilojoule/calorie and fat allowance. The recipe
may be successfully doubled. This is one of the many superb,
healthy, nutritionally analysed recipes from Dr Clive Barnett's acclaimed
new book, A Feast of Protective Foods (available NOW
online from Amazon.com).
½ cups dried apricots
cup brandy (or equivalent non-alcoholic flavouring such as pure orange
teaspoons polyunsaturated margarine, for greasing dishes (one large dish
large egg whites, at room temperature
teaspoon cream of tartar
cup caster (superfine) sugar, plus extra to sprinkle inside dishes
In small saucepan, (just) cover apricots with cold water. Bring to
the boil, remove from heat. Cover pan and stand 5 minutes.
Drain, reserving 1/3 cup liquid. Process apricots with reserved
liquid until silken smooth. Blend in brandy. Make up to a week in
advance and refrigerate in covered container.
grease 5 souffle dishes, 10cm x 6cm deep (4" x 2 ½");
or 1 dish 20cm x 10cm (8" x 4"). If serving cold, place a round
of baking paper on base of dish(es).
speed, beat whites with cream of tartar and salt until soft peaks form.
sugar 2 tablespoons at a time, beating 5 seconds between additions, until
2 heaped tablespoons of whites into the puree. Fold this mixture
back into beaten whites until just blended. Mixture will be
into prepared dishes, set on oven trays for easy handling.
pre-heated 175 degrees C (350 degrees F) oven till risen and lightly browned:
approx. 12 minutes for individual dishes, 25 minutes for 1 large dish.
Serve immediately. Add a luscious touch by plunging low-fat
ice cream into the middle of each souffle (or try our low fat honey or
raspberry yoghurt cream - recipes elsewhere in our book).
cold: cool five minutes after baking, then cover tightly with plastic wrap.
Push out air, refrigerate immediately. This will greatly reduce
shrinkage. When chilled, loosen sides and turn out. Keeps
well for two days.
INFORMATION PER SERVE (FOR AN INDIVIDUAL DESSERT)
VITAMIN C IS LOST IN DRIED FRUIT PROCESSING. EAT PLENTY OF FRESH
FRUIT FOR OPTIMAL VITAMIN C INTAKE.
Clive Barnett |
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