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Strawberries are a delicious pick for Valentine’s Day and beyond. A great bang for the buck, strawberries at 1 and 1/2 cups, are a one portion size in the carbohydrate counting for Diabetics meal planning and  have 89 mg Vitamin C, 233 mg Potassium, 34 mg  of Calcium with a Glycemic Index: 40!  So enjoy.

As a soufflé, strawberries mixed with egg whites and only 1/3  cup of sugar for  4 servings, makes a fancy but easy dessert, low in calorie and only aprox 150 calories, 35 grams of carbohydrate per serving.  All gluten free and low fat. Inspite of the very fancy name, it is an easy dessert to make incorporating strawberry puree, or if allergic to the berry one can use raspberries as well. Just remember to mash the berries into a fine sieve to remove the raspberry seeds before making the puree.

NOTE: This can be a very low sugar and satisfying dessert with great flavor like a fluffy cake! To cut sugar intake even more in the recipe, only beat egg whites with 3 tablespoons of white sugar and macerate the fresh strawberries in Splenda.  

  • 1/3 -1/2 cup of white sugar

  • 12 ounces (aprox) 2 cups of strawberries hulled and sliced

  • 1 tablespoon cornstarch

  • 4 egg whites

  • 4  -8 ounce soufflé dishes buttered and coated with a 1/4  teaspoon of sugar

  • a drop of almond extract

  • Tablespoon of lemon juice

Preheat oven to 375 degrees. Combine the trimmed strawberries, lemon juice and a couple of tablespoons of white sugar or Splenda with the cornstarch together in a bowl and let macerate for 15 minutes. 

Place the strawberry mixture in a  food processor and pulse for 4-5 times until pureed. Place in a medium saucepan and cook until bubbly and take off the heat. Cool for 20 minutes. Add a drop of almond extract.

In a separate bowl, beat the egg whites until soft peaks, adding the sugar by the tablespoon until stiff peaks form.  Push the egg whites to the side in the bowl and add the puree. Fold in together until you see streaking of strawberry with the egg white, making sure not to deflate the mixture. 

Spoon a cup into each ramekin or soufflé dish, and with a knife make the top flat and even. With your finger make a rim like an indentation around the soufflé or baking dish.  Place on a cookie sheet and bake for 15 minutes or until puffed and a knife inserted comes out clean. Serve immediately. 

 

 

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