Egg white souffle
Choose large bowl for this simple soufflé to watch it grow and puff in the microwave as it cooks.
137 cal Serves 1
Prep time 0h 10m
Cook time 0h 2m
Total time 0h 12m
Step 1In 1 L (4 cup) bowl, combine margarine and milk. Microwave on High for 30 seconds.
Step 2Whisk in flour, oregano and pepper. Microwave on High for 30 seconds. Whisk to combine.
Step 3Whisk in red pepper.
Step 4Using electric mixer, beat egg white until firm peaks. Fold into milk mixture until evenly combined. Microwave on High for about 1 minutes or until puffed and cooked through.
Step 5Slide out onto plate to enjoy.
- 7 g
- 200 mg
- 181 mg
- Total fat
- 8 g
- Saturated fat
- 1 g
- 1 mg
- 10 g
- 1 g
- 4 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.
Desserts and baked goods
Oatmeal choco cranberry cookiesIn these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberriesWhole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot fritesThis casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Maple roasted vegetablesDelectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Wild rice and apple stuffed acorn squashThe sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Soups and salads
Mediterranean tortellini pasta saladWatch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6