Warm chocolate souffles
Nutrition Facts
Serving Size About 1 cup
Calories 203
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 7 g | |
| Sodium | 106 mg | |
| Cholesterol | 7 mg | |
| Dietary fiber | 4 g | |
| Protein | 6 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This souffle recipe contains no egg yolks, making it a low-cholesterol, heart-smart treat.
Ingredients
(Serves 6)- 1/2 cup unsweetened cocoa powder
- 6 tablespoons hot water
- 1 tablespoon unsalted butter
- 1 tablespoon canola oil
- 3 tablespoons all-purpose (plain) flour
- 1 tablespoon ground hazelnuts (filberts) or almonds
- 1/4 teaspoon ground cinnamon
- 3 tablespoons firmly packed dark brown sugar
- 2 tablespoons honey
- 1/8 teaspoon salt
- 3/4 cup 1 percent low-fat milk
- 4 egg whites
- 3 tablespoons granulated sugar
- 1 teaspoon powdered (confectioner's) sugar
- 1 cup raspberries
Directions
Heat the oven to 375 F. Lightly coat six 1-cup individual souffle dishes or ramekins with cooking spray or coat a 6-cup souffle dish with the spray.
In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.
In a small, heavy saucepan over medium heat, melt the butter. Add the canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add the milk and cook, stirring constantly, until thickened, about 3 minutes. Remove from the heat and stir into the cocoa mixture. Let cool slightly.
In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3 of the egg whites into the cocoa mixture to lighten it. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain.
Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the souffle rises above the rim and is set in the center, 15 to 20 minutes for individual souffles or 40 to 45 minutes for the large souffle.
Cool the souffles on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with the powdered sugar. Garnish with raspberries and serve immediately.