Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Oat | 1/2 cup dry (40g) | 154 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Apple | 1 medium (182g) | 95 |
| Rye | 1 slice (32g) | 83 |
| Egg | 1 large egg (50g) | 78 |
| Flax Seed | 1 tbsp (10g) ground | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Wheat | not in our table | 0 |
| Buckwheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- from the sneaky kitchen
- 1/2 cup oat bran
- 1/2 cup flour (wheat, rye, buckwheat or rice)
- 2 tbsp ground flax seed (optional)
- 1 tbsp baking powder
- 2 tbsp sugar
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 2 small apples, tart or crisp, cored and finely sliced or diced
- 1 cup milk, low-fat or skim
- 2 tbsp milk (only if you add flax seed)
- 2 egg yolks
- 1 tbsp vegetable oil
- 4 egg whites
- =
Directions
Mix dry ingredients together. Combine all wet ingredients except egg whites, including the apple. Beat egg whites until stiff. Combine wet and dry ingredients, stirring only until barely mixed. Gently fold in the beaten egg whites. Keep on folding until no large chunks of egg whites can be seen. Heat a non-stick griddle or frying pan until a drop of water skitters on it. Spray lightly with cooking spray, or wipe on a little oil with a paper towel. Scoop out large spoonfuls of batter and instantly spread slightly on the skillet. Cook over medium heat to give apples a chance to cook through. When browned, turn and brown other side. Serve with syrup and/or butter, or for a healthier dish, with applesauce. More details at http://sneakykitchen.com/Recipes/apple_souffle.htm