Here is a new recipe I just added on my website.
Mini Chocolate Soufflés
Ready in 30 minutes • Makes 4 servings
•Olive oil non-stick cooking spray
•1/4 cup unsweetened cocoa
•1 1/2 tbsp white wheat flour
•1/2 cup low-fat milk
•6 tbsp honey, divided
•1/2 tsp pure vanilla extract
•2 large egg whites
•1/8 tsp cream of tartar
1.Preheat oven to 350°F. Lightly spray the bottoms of 4 single-serve ramekins (soufflé cups).
2.In a heavy saucepan combine the cocoa and flour. Add milk and 3 tbsp of honey and whisk smooth.
3.Cook, stirring, over low-medium heat until thick, approximately 2 minutes. Stir in vanilla and set aside to cool slightly.
4.Place egg whites and cream of tartar in a small mixing bowl and beat until soft peaks form. Gradually beat in remaining honey and continue beating at high speed until stiff peaks form.
5.Fold 1/4 cup of the egg whites into the chocolate mixture to lighten; then gently fold in remaining whites. Divide mixture evenly into the prepared ramekins. Place ramekins on a baking sheet and bake 15 minutes, or until puffy and set. Serve immediately.
Egg whites are a great low-calorie, fat-free protein source, containing 4 grams of protein per large egg, with only 16 calories apiece!
Make this recipe healthier:
Use smaller ramekins to reduce serving size, and serve smaller soufflés with fresh berries to add fiber and vitamins.
Nutrients per serving:
Calories: 140, Total Fats: 1 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 1 mg, Sodium: 37 mg, Total Carbohydrates: 33 g, Dietary Fiber: 2 g, Sugars: 28 g, Protein: 4 g, Iron: 1 mg