Lemon-Ricotta Souffles

Lemon-Ricotta Souffles

Active Time: 30 minutes | Total Time: 2 hours

Serves:

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Added by Healing Gourmet
on October 24, 2008

Ingredients

Healing Benefits

This Recipe:

Calcium: A Mineral for Colon Cancer Prevention

Preparation

Preheat the oven to 425 degrees F.
Butter eight 4-ounce ramekins.
In a medium saucepan, bring the softened butter, the water and 1/2 teaspoon of salt to a boil.
Remove from the heat and stir in the coconut flour all at once. Cook over moderate heat, stirring with a wooden spoon, until the dough comes together, about 2 minutes.
Transfer the dough to the bowl of a standing mixer fitted with the paddle. Beat at medium speed for 10 seconds. Add the egg yolks one at a time; beat well between additions. Add the lemon zest and juice and ricotta and beat at high speed until very smooth and creamy, scraping down the bowl occasionally. Transfer to a large bowl.
Wash and dry the mixer bowl. Add the egg whites, the cream of tartar and a pinch of salt. Using the whisk, beat the egg whites at medium high speed until soft peaks form. Mix the erythritol with the stevia well and add in a thin stream and beat at high speed until stiff, glossy peaks form, about 2 minutes.
Gently fold the whites into the ricotta dough just until no streaks remain.
Spoon the soufflé mixture into ramekins. Run the blade of a knife over the top so it’s level, then run your thumb around the inside rim to help the soufflés rise evenly.
Bake the soufflés in the center of the oven for 35 to 40 minutes, or until firm, risen and deep golden on top.
Let cool for 15 minutes.
Serve.

The Benefits

*Excellent Source of: Protein, Selenium
*Good Source of: Calcium, Vitamin A, Riboflavin, Phosphorous, Manganese
*Preferences: Low Carbohydrate, Low Sugars, No Fish, No Gluten, No Grains, No Legumes, No Nightshade, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 7.86

Calories: 265

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	23.6 g	*
Saturated Fat	16 g	*
Monosaturated Fat	5.2 g	*
Polyunsaturated Fat	0.93 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	94 mg	*
EPA, DHA	1 mg, 10 mg	*
Conjugated linolenic acid (CLA)	28 mg	*
Cholesterol	151mg	*
Total Carbohydrate	4.8 g	*
Sugars	1.3 g	*
Fiber	1.8 g	*
Protein	10.1 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	590.9 IU	12%
Vitamin C	1.8 mg	3%
Vitamin D	15 IU	4%
Vitamin E	0.56 IU	2%
Vitamin B6	0.08 mg	4%
Vitamin B12	0.34 mcg	6%
Vitamin K	1.3 mg	2%
Folate	20.5 mcg	5%
Niacin	0.15 mg	1%
Riboflavin	0.26 mg	15%
Thiamin	0.03 mg	2%
MINERALS
Calcium	116.4 mg	12%
Copper	0.01 mg	0%
Iron	0.79 mg	4%
Magnesium	18.5 mg	5%
Manganese	0.3 mg	15%
Phosphorous	134.1 mg	13%
Potassium	181.3 mg	5%
Selenium	18.4 mcg	26%
Sodium	293.7 mg	12%
Zinc	0.96 mg	6%
PHYTONUTRIENTS
Alpha-carotene	3.2 mcg
Beta-carotene	39.4 mcg
Beta-cryptoxanthin	3.4 mcg
Lutein + zeaxanthin	93.3 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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