Ingredients:
- 6 egg whites
- 1 large can Pumpkin (29 oz.) OR 2 lbs. fresh cooked and pureed
- 1 c. packed brown sugar
- 6 tbsp. canola oil (about 1/3 cup)
- Juice and zest of 1 med orange
- ½ tsp nutmeg
- Optional: ½ tsp each cinnamon & allspice
- 6 tbsp. whole wheat flour
- 1 tsp. baking powder
- ¼ tsp. salt
Instructions:
- Preheat oven to 350°.
- Grease a 2 ½ qt soufflé dish or 10 – 1 cup soufflé cups with non-stick cooking spray.
- In a small bowl whip egg whites on high just until soft peaks form. Set aside.
- In a separate large mixing bowl combiner pumpkin, sugar, oil, zest, and orange juice. Mix on med speed 1 minute.
- Add nutmeg, cinnamon & allspice, flour, baking powder, and salt. Mix to combine.
- Fold egg whites into the pumpkin mixture just until combined- do not deflate.
- Pour mixture into prepared baking dish.
- Bake 1 hr. for large soufflé or 15 min for individual cups, and until nicely browned crust appears.
Makes: 10 servings
Per Serving: 215 calories, 4 gm pro, 9 gm fat, 33 gm carb, 145 mg sodium, 4 gm fiber and NO cholesterol, and @200% of Daily Values for Vitamin A as beta-carotene.
Note: use of whole eggs and butter would increase saturated fat, cholesterol to 86 mg, and calories to 235.