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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.

Source: EatingWell Magazine, March/April 1996


Recipe Summary

45 mins


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; carbohydrates 32.5g; dietary fiber 8g; sugars 23.3g; fat 0.8g; vitamin a iu 40.6IU; vitamin c 32.2mg; folate 26.7mcg; calcium 32.5mg; iron 0.9mg; magnesium 29.5mg; potassium 223mg; sodium 38.1mg.

1 fruit, 1 other carbohydrate