Ricotta Soufflés with Blackberry Compote

Ricotta Soufflés with Blackberry Compote

Active Time: 1 hour | Total Time: 1 hour

Serves:

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Added by Healing Gourmet
on January 01, 2009

Ingredients

Healing Benefits

This Recipe:

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 degrees. Butter 6-6 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. Can be served warm or chilled.

The Benefits

*Excellent Source of: Protein, Selenium, Riboflavin, Phosphorous, Manganese
*Good Source of: Calcium, Fiber, Zinc, Vitamin A, Vitamin B12, Vitamin K, Folate
*Preferences: Low Carbohydrate, Low Sodium, No Fish, No Gluten, No Grains, No Legumes, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 8.09

Calories: 235

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	14.9 g	*
Saturated Fat	7.8 g	*
Monosaturated Fat	4.6 g	*
Polyunsaturated Fat	1.1 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	100 mg	*
EPA, DHA	2 mg, 19 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	249.6mg	*
Total Carbohydrate	10.9 g	*
Sugars	6.1 g	*
Fiber	2.6 g	*
Protein	15.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	633.8 IU	13%
Vitamin C	2.6 mg	4%
Vitamin D	17.5 IU	4%
Vitamin E	0.57 IU	2%
Vitamin B6	0.11 mg	6%
Vitamin B12	0.9 mcg	15%
Vitamin K	11 mg	14%
Folate	49.8 mcg	12%
Niacin	0.12 mg	1%
Riboflavin	0.41 mg	24%
Thiamin	0.06 mg	4%
MINERALS
Calcium	199 mg	20%
Copper	0.05 mg	2%
Iron	1.6 mg	9%
Magnesium	25.8 mg	6%
Manganese	0.64 mg	32%
Phosphorous	228.7 mg	23%
Potassium	218.9 mg	6%
Selenium	26.9 mcg	38%
Sodium	133.4 mg	6%
Zinc	1.6 mg	11%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	64.1 mcg
Beta-cryptoxanthin	4.9 mcg
Lutein + zeaxanthin	225.1 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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