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  #1 (permalink)  
Old 11-16-2011, 04:41 PM
WAHM Regular
 
Join Date: Nov 2011
Posts: 34
Default Mini Chocolate Soufflés

Mini Chocolate Soufflés
Ready in 30 minutes • Makes 4 servings

Ingredients:

•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
Instructions:

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

- Fit Christian Women
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  #2 (permalink)  
Old 11-16-2011, 11:48 PM
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Join Date: Jun 2005
Location: Smalltown , Oregon
Posts: 4,070
Default

Yummy ! Thanks for sharing -)
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  #3 (permalink)  
Old 11-24-2011, 05:54 AM
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Join Date: Nov 2008
Location: Belarus
Posts: 2,060
Default

Honestly honey is not for these souffles!
Anyway it looks really tasty and even healthy and I can do not worry about my figure!
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  #4 (permalink)  
Old 11-28-2011, 05:31 PM
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Join Date: Mar 2010
Location: USA
Posts: 11,383
Default

OM goodness, these sound soooo good!
Bonnie
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  #5 (permalink)  
Old 01-11-2012, 05:46 PM
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Join Date: Sep 2008
Location: United States
Posts: 133
Default Thanks for sharing!

And....they are not overly sweet. Perfect!
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  #6 (permalink)  
Old 01-11-2012, 06:36 PM
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Join Date: Jan 2012
Posts: 7
Default

Chocolate Soufflés i never want to eat something i make ,just take a look and forget it ..
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