2. Tip #2 Whip egg whites until they form soft peaks. Then drizzle honey slowly (adding it too early and quickly can deflate the whites). After adding the honey, increase the whipping speed so that you get as much air as possible into the whites; this may take a full minute.
3. Tip #3 Once soufflés are in the oven, do not open the door to check them until they’ve completely set.
4. The Final Product Soufflés collapse quickly after baking, so serve immediately. Garnish with fresh berries and a sprig of fresh mint.
Mini Chocolate Soufflés Recipe
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
- Preheat oven to 350°F. Lightly spray the bottoms of 4 single-serve ramekins (soufflé cups).
- In a heavy saucepan combine the cocoa and flour. Add milk and 3 tbsp of honey and whisk smooth.
- Cook, stirring, over low-medium heat until thick, approximately 2 minutes. Stir in vanilla and set aside to cool slightly.
- 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.
- 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