Sure! Here’s your Waisteline Friendly Butternut Squash Souffle recipe, perfect for a healthy and delicious meal option π²:
Waisteline Friendly Butternut Squash Souffle Recipe
Description: Make and share this Waisteline Friendly Butternut Squash Souffle recipe, a delightful blend of flavors and textures that’s both waistline-friendly and satisfying.
- Cook Time: 1 hour
- Prep Time: 20 minutes
- Total Time: 1 hour 20 minutes
- Servings: 4
Ingredients:
- 2 cups butternut squash flesh, scooped out and mashed
- 2 tablespoons reduced-sugar orange marmalade
- 2 cups skim milk
- 2 egg whites
- 2 tablespoons wheat germ
- Salt and pepper to taste
Instructions:
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Prepare the Squash:
- Preheat your oven to 375Β°F (190Β°C).
- Place the butternut squash halves, cut side down, in a baking dish.
- Pour 1/2 inch of water into the dish and bake for 30 minutes.
- Turn the squash over and continue baking for an additional 15 minutes, or until tender. Set aside to cool.
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Prepare the Souffle Mixture:
- Once the squash is cool enough to handle, carefully scoop out the flesh, leaving a 1/4-inch skin. You can do this step the day before and refrigerate the scooped flesh.
- Increase the oven temperature to 400Β°F (200Β°C).
- In a food processor fitted with a metal blade, combine the squash flesh, reduced-sugar orange marmalade, and skim milk. Process until smooth and well combined. Transfer the mixture to a medium-sized bowl.
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Prepare the Egg Whites:
- In another bowl, beat the egg whites until stiff but not dry.
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Combine and Bake:
- Gently fold the beaten egg whites into the squash mixture until fully incorporated.
- Spoon the souffle mixture into the four squash skins (or alternatively, use 4 ramekins or a one-quart souffle dish).
- Sprinkle the tops with wheat germ for added texture and flavor.
- Bake the souffles for approximately 15 minutes, or until they have risen and are golden brown on top.
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Serve and Enjoy:
- Once baked, remove the souffles from the oven and let them cool slightly before serving.
- Garnish with a sprinkle of salt and pepper if desired.
- Serve hot and enjoy this waistline-friendly delight!
Nutritional Information (Per Serving):
- Calories: 223.6
- Fat Content: 0.6g
- Saturated Fat Content: 0.1g
- Cholesterol Content: 0.1mg
- Sodium Content: 50.1mg
- Carbohydrate Content: 55g
- Fiber Content: 9.2g
- Sugar Content: 10.7g
- Protein Content: 7g
This Waisteline Friendly Butternut Squash Souffle is not only packed with flavor but also with nutrients, making it a perfect addition to your meal rotation. Enjoy the creamy texture and delightful taste while staying mindful of your health goals.
