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Warm chocolate souffles

Serves 6

Medically reviewed on Apr 4, 2017

Dietitian Tip

This souffle recipe uses unsweetened cocoa instead of the usual rich chocolate, but the flavor is just as intense.

Ingredients

  • 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.

Nutritional Analysis (per serving)

Serving SizeAbout 1 cup
Calories203
Carbohydrate29 g
Cholesterol7 mg
Fiber4 g
Protein6 g
Sodium106 mg
Monounsaturated Fat2 g
Saturated Fat2 g
Total Fat7 g

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