Nutrition per serving may change if servings are adjusted.
1 mango, peeled, seeded, and chopped
⅔ cup sugar
¼ cup all-purpose flour
Pinch of salt
2 tablespoons lemon juice
1 tablespoon margarine or butter, melted
3 egg yolks
1 (8 ounce) container low-fat lemon yogurt
½ cup fat-free milk
3 egg whites
Mango wedges and/or raspberries (optional)
Lightly coat a 2-quart square baking dish with cooking spray; arrange chopped mango in the bottom of the dish. Set aside.
Combine sugar, flour, and salt in a large bowl; stir in lemon juice and melted margarine (or butter). Beat egg yolks thoroughly in a medium bowl with a rotary beater; beat in yogurt and milk. Add to the lemon mixture; stir to combine.
Beat egg whites in a medium mixing bowl with an electric mixer on medium speed about 1 minute or until soft peaks form. Beat on high speed until stiff peaks form; fold into the lemon mixture. Carefully spoon the batter over the mango in the prepared baking dish.
Place the baking dish in a larger pan on the oven rack. Pour hot water into the larger pan around the baking dish to a depth of 1 inch. Bake in a 350°F oven about 40 minutes or until set. Cool on a wire rack for 30 minutes. Serve warm. If desired, garnish each serving with mango wedges and/or raspberries.
154 calories;3 g fat(1 g sat); 1 g fiber; 28 g carbohydrates; 4 g protein; 39 mcg folate; 63 mg cholesterol; 24 g sugars; 15 g added sugars; 581 IU vitamin A; 15 mg vitamin C; 73 mg calcium; 0 mg iron; 70 mg sodium; 171 mg potassium
Vitamin C (25% daily value)
Carbohydrate Servings: 2
Exchanges: 1½ other carbohydrate, ½ fruit, ½ medium-fat protein