A soufflé is always something special. It’s chemistry and magic all rolled into one.

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1 cup fresh or frozen cranberries

9 tablespoons frozen apple juice concentrate, thawed

9 tablespoons water

1 tablespoon plus 1 teaspoon maple syrup

1/2 teaspoon fresh lemon juice

2 tablespoons sugar

2 tablespoons cornstarch

1/4 teaspoon allspice

1/4 teaspoon cinnamon

1 cup canned unsweetened pumpkin puree

4 large egg whites

1/4 teaspoon cream of tartar


1. In a small non-aluminum saucepan, bring the cranberries and 3 tablespoons each of the apple juice concentrate and water to a boil over high heat; cook until the berries are soft. Reduce to medium and cook until syrupy, about 15 minutes. Off the heat, stir in the maple syrup and lemon juice.

2. Preheat the oven to 350°F. Spray six 6-ounce ramekins with nonstick cooking spray and dust with 1 tablespoon of the sugar.

3. Meanwhile, in a medium saucepan, whisk together the cornstarch and remaining 6 tablespoons each apple juice concentrate and water, and 1 tablespoon sugar. Whisking constantly, bring to a boil over medium heat and cook until the sauce thickens, about 5 minutes. Remove from the heat.

4. In a medium bowl, stir the allspice and cinnamon into the pumpkin puree. Stir in the thickened apple juice and mix well.

5. In another medium bowl, with an electric mixer, beat the egg whites until foamy. Add the cream of tartar and beat until stiff peaks form. Fold one-fourth of the beaten whites into the pumpkin mixture to lighten it, then gently fold in the remaining whites until just mixed.

6. Spoon the soufflé mixture into the prepared ramekins, filling them three-fourths full. Place in a roasting pan and pour in hot water to reach one-third of way up the sides of the ramekins. Bake 23 to 25 minutes, or until puffed and firm to the touch. Serve the soufflés with the cranberry sauce on top. Makes 6 servings

Nutrition Facts

per serving
calories 115
total fat 0.2g
saturated fat 0g
cholesterol 0mg
dietary fiber 2g
carbohydrate 26g
protein 3g
sodium 46mg

good source of: beta carotene


Though it may seem like a nuisance to cook these soufflés in individual ramekins, the psychology behind it is that portion size is clearly defined. This makes it easier to eat just one portion and save any leftovers for another day. Leftover pumpkin soufflés will of course not be light and airy, but the collapsed soufflés will taste like a delicious, dense baked pudding.

From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 08 Sep 2011

Last Modified: 30 Mar 2015