Baked Pear Soufflés

2 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 20 min
130 calories/serving

Ingredients

margarine non-hydrogenated , for the ramekins
1 pears 150 g
2 1/2 tbsp sugar 35 g
1 tbsp Marsala wine, or Port wine 15 mL
1 eggs size large
1 pinch salt 0.1 g
2 tbsp tapioca flour/starch 18 g
2 tsp icing/confectioners' sugar 5 g

Before you start

A food processor or a mixer and a blender will make things easier for this recipe.

Method

  1. Preheat the oven to 190°C/375°F. Grease the ramekins or small aluminum moulds with a little margarine. Coat them with a little sugar.
  2. Peel the pears, cut them in half and remove the core. Put the halves in a small saucepan with about 2 cm of water and one spoonful sugar. Bring to a boil, lower the heat and cook 4-5 min until the pears are tender but not mushy. Drain them, reserving the liquid. Cut about 1/3 of the pears into small pieces and place them in the ramekins. Pour in the Marsala wine. Purée the remaining pears and set aside.
  3. Separate the egg whites and yolks. In a bowl, whisk the whites to form soft peaks, then add a pinch of salt and continue whisking to form stiff peaks. Put the yolks in another bowl, add the remaining sugar and beat using a whisk. Incorporate the pear purée and sifted cornstarch, then add the whites, blending gently with a spatula. Pour out the mixture into the ramekins.
  4. Put a towel or piece of cloth into a large baking pan (either a rectangular cake-mould or a roasting pan). Place the ramekins on the cloth and fill the pan with enough hot water to reach halfway up the sides of the ramekins. Bake in the middle of the oven 15-20 min until the soufflés are golden-coloured. Check with a toothpick or knife to see if it is cooked through.
  5. Meanwhile, heat the reserved pear-cooking liquid a few minutes, and reduce until it becomes a syrup. Take the ramekins out of the water bath as soon as the soufflés are ready, dust them with the icing sugar, pour in the luke-warm pear syrup and serve.

Nutrition Facts Table

per 1 serving (90 g)

Amount

% Daily Value

Calories

130

Fat

2 g

3 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

60 mg

Sodium

30 mg

1 %

Carbohydrate

26 g

9 %

Fibre

1 g

6 %

Sugars

18 g

Net Carbs

25 g

Protein

2 g

Vitamin A

3 %

Vitamin C

3 %

Calcium

1 %

Iron

3 %
More info

Claims

This recipe is :
Source of  :
Folacin, Pantothenic Acid, Selenium, Vitamin B12, Vitamin B2
Low  :
Fat, Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits ½
Meat and Alternatives ½
Fats 0
Other Foods 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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