Cooking spray
1 T. sugar
3 T. all-purpose flour
3/4 cup 2% low-fat milk
1/4 cup sugar
1 tsp. grated orange rind
1/4 cup fresh orange juice
5 large egg whites (at room temperature)
1/4 tsp. cream of tartar
Dash of salt
2 T. sugar
1 tsp. powdered sugar

Preheat oven to 375 degrees. Coat a 1-1/2-quart soufflé dish with cooking spray; sprinkle with1 T. sugar. Set aside. Place flour in a small saucepan. Gradually add milk, stirring with a whisk until blended. Add 1/4 cup sugar and rind; stir well. Bring to a boil over medium heat; cook 1 minute or until thickened, stirring constantly. Stir in juice; set aside. Beat egg whites, cream of tartar, and salt at high speed of a mixer until soft peaks form. Gradually add 2 T. sugar, 1T. at a time, beating until stiff peaks form. Gently fold one-fourth egg white mixture into orange mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 375 degrees for 40 minutes or until puffy and set. Sprinkle with powdered sugar. Serve immediately.

1/4 = 160 calories