Glycemic Index Cookbook For Dummies
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Pumpkin soufflé is a nice change from pumpkin pie, and it works well in a low-glycemic diet. Most soufflé recipes already use low amounts of sugar, and pumpkin itself is a low- to medium-glycemic food, depending on how much you use.

Low-Glycemic Pumpkin Soufflé

Preparation time: 15 minutes

Cooking time: 30–45 minutes

Yield: 6 servings

3 egg whites

3 cups canned pumpkin

1/4 cup sugar

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon ground cloves

1/2 teaspoon vanilla

1 egg yolk

1/2 cup lowfat milk

3 teaspoons butter

6 tablespoons reduced-fat whipped topping

  1. Preheat the oven to 350 degrees F. In a medium bowl, beat the egg whites with a whisk until stiff; set aside.

  2. In a large bowl, use an electric mixer to blend the pumpkin, sugar, cinnamon, nutmeg, cloves, vanilla, egg yolk, and milk.

  3. With a large rubber spatula, fold 1/3 of the egg whites into the pumpkin mixture just to blend them. Continue to fold in the egg whites 1/3 at a time until all the egg whites are in the mixture. (Don’t overmix, or else the soufflé will fall flat instead of being fluffy.)

  4. Grease six 5-inch ramekins or custard cups with 1/2 teaspoon of butter (or just enough to grease each ramekin). Pour the pumpkin soufflé mix into the ramekins, leaving about 1/2 inch at the top of each one.

  5. Place the cups on a baking pan or a cookie sheet, and bake them for 30 to 45 minutes, or until the tops are dry and browning. Make sure you don’t open the oven door while the soufflés are cooking, or else they won’t rise properly. Use the oven light to check on them.

  6. Top each cup with 1 tablespoon of whipped topping, and serve immediately.

Per serving: Calories 131 (From Fat 37); Glycemic Load 10 (Low); Fat 4g (Saturated 2g); Cholesterol 41mg; Sodium 45mg; Carbohydrate 20g (Dietary Fiber 6g); Protein 5g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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