These picture-perfect individual soufflés make an impressive dessert that is remarkably low in fat and calories. Soufflés are actually quite easy to make; just be sure the egg whites are stiffly beaten and once the soufflés are done, serve them right away.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 1996


Berry layer


Instructions Checklist
  • To prepare berry layer: Preheat oven to 375 degrees F. Coat six 8-ounce souffle cups with cooking spray. Add 1 teaspoon sugar to each cup and swirl to coat the inside. Distribute raspberries in the bottom of the cups and sprinkle each with 1 teaspoon creme de cassis (or eau-de-vie, juice or nectar).

  • To prepare souffles: Stir raspberries in a saucepan over low heat until they are juicy (for fresh) or thawed (for frozen). Transfer to a fine sieve set over a bowl. With a spoon, press the berries through the sieve, being careful to extract all the pulp. Discard the seeds.

  • Return the puree to the saucepan. Bring to a simmer and stir over medium heat until very thick and reduced to 1/4 cup, about 10 minutes. (Reduce the heat as the mixture thickens.) Stir in 1 tablespoon creme de cassis (or eau-de-vie, juice or nectar) and set aside to cool slightly.

  • Beat egg whites and salt in a mixing bowl with an electric mixer on high speed until soft peaks form. Continuing to beat, gradually add sugar and beat until stiff peaks form. With a rubber spatula, fold about a fourth of the beaten whites into the reserved raspberry puree to lighten its texture, then pour the mixture over the remaining whites. Gently fold the puree and whites together until evenly blended. Spoon the souffle mixture into the cups, spreading to the edges of the cups.

  • Set the cups on a baking sheet and bake for 10 minutes, or until lightly browned on the top. Dust with confectioners' sugar and serve immediately.

Nutrition Facts

153 calories; protein 3.9g 8% DV; carbohydrates 32.5g 11% DV; exchange other carbs 2; dietary fiber 8g 32% DV; sugars 23.3g; fat 0.8g 1% DV; saturated fatg; cholesterolmg; vitamin a iu 40.6IU 1% DV; vitamin c 32.2mg 54% DV; folate 26.7mcg 7% DV; calcium 32.5mg 3% DV; iron 0.9mg 5% DV; magnesium 29.5mg 11% DV; potassium 223mg 6% DV; sodium 38.1mg 2% DV; thiaminmg 4% DV.

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Rating: 5 stars
Very sweet with so little sugar! I was quite surprised about how well this turned out! I had to use blackcurrent syrup but it turned out great. I wouldn't exactly call it a souffles though it was more of a meringue with a beautiful raspberry sauce on the bottom. Would definitely make again. Pros: tasty easy to make Cons: not exactly a souffles Read More