Healthy Recipes
Ricotta Soufflés with Blackberry Compote
Who says dessert can’t be healthy? These tiny sweet treats pack a protein punch (15 grams a piece!), but they won’t cause you to pack on weight. That’s because they’re sweetened with zero calorie, zero glycemic ZSweet. And because keeping your blood sugar stable is the best way to reduce your body’s storage of fat, you can enjoy these soufflés worry free.
Time To Table: 1 hour
Serves: 6
Excellent source of: Protein, Selenium
Good source of: Calcium, Fiber, Iron, Zinc, Vitamin A, Vitamin B12, Folate
Preferences: Low Sodium, Low Sugar, Gluten-Free
Ingredients
1/2 cup organic erythritol (try ZSweet)
2 cups frozen organic blackberries
1 tsp. organic lemon zest
1/4 tsp. stevia extract (try SweetLeaf)
2 tsp. organic raw agave nectar
2 Tbsp. organic lemon juice
16 ounces organic ricotta cheese
6 large organic, omega-3 eggs
Preparation
First, make the compote. Add the blackberries to a small saucepan with agave nectar and lemon juice and heat over medium-low heat. Set a rack in the lower third of the oven and preheat to 375°. Butter 66-ounce ramekins. In a medium bowl, whisk together the eggs, erythritol and lemon zest. Add the ricotta and whisk until smooth. Pour the mixture into the ramekins and bake for 15 minutes. Top with compote and bake until just set, about 15 minutes more. This dessert can be served warm or chilled.
Nutrition Information
235 calories, 15 g fat, 8 g saturated fat, 5 g monounsaturated fat, 1 polyunsaturated fat, 0 g trans fat, 250 mg cholesterol, 133 mg sodium, 11 g carbohydrate, 6 g sugar, 3 grams fiber, 15 g protein
[Ed Note: Who says dessert can't be healthy? Nutrition expert Kelley Herring's brand-new recipe e-book, Guilt-Free Desserts , reveals 40 easy-to-make, mouthwateringly delicious, 100% healthy dessert recipes you can make at home. Order today and you'll receive the e-book Healthy Holiday Hors d'Oeuvres for free.]
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Tags: blackberries, ricotta, souffle
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