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Feb 24 3:37pm

Recipe: Warm chocolate soufflés

By Tara Schmidt, RDN, LD, @taraschmidt

Red heart, chocolate wrapped in red ribbon

This warm, chocolaty treat is most often served in an individual dish for perfect portion control, and comes in right at 200 calories! Topped with a sprinkle of powdered sugar and plump red raspberries, it is pleasing to both the eyes and taste buds. 

Number of servings: 6

Serving Size: 1-cup individual soufflé

Ingredients

  • 1/2 cup unsweetened cocoa powder
  • 6 tablespoons hot water
  • 1 tablespoon unsalted butter
  • 1 tablespoon canola oil
  • 3 tablespoons all-purpose 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 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 soufflé dishes or ramekins with cooking spray or coat a 6-cup soufflé 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 soufflé rises above the rim and is set in the center, 15 to 20 minutes for individual soufflés or 40 to 45 minutes for the large soufflé.

Cool the soufflés 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:

  • Calories 203
  • Total Fat 7 g
  • Saturated fat 2  g
  • Trans fat Trace
  • Monounsaturated fat 2 g
  • Cholesterol 7 mg
  • Sodium 106 mg
  • Total carbohydrate 29 g
  • Dietary fiber 4 g
  • Added Sugars 19 g
  • Protein 6 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

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