Monday, February 6, 2012

Low Calorie Chocolate Soufflé

Just in time for Valentine's Day!                      

This Low Calorie Chocolate Soufflé says I Love You in a ooey-gooey way he'll never forget! 

Believe it or not I didn't have any ramekins, so I headed off to the Salvation Army to see what they had. Imagine my delight when I found this cute cupcake design.  I'll go to a department store later to buy a full set, but for now this will do just fine.  

Low Calorie Chocolate Soufflé has a delicate crust on the outside and a smooth rich creamy center.  It has to be served immediately from the oven so it is warm and still inflated, it deflates as it cools, but trust me there will be no time for it to cool.  You will want to gobble it up quickly!  

This recipe make two perfectly sized Low Calorie Chocolate Soufflés, ideal for Valentines Day, or a just because desert or snack.   

These airy chocolate cakes puff up nicely in mini soufflé dishes (ramekins). To serve four, use five teaspoons flour and double the remaining ingredients. (Doubling the flour would make the base too heavy.)

  • Cooking spray 4 1/2 tablespoons granulated sugar, divided*
  • 1 tablespoon all-purpose flour
  • 1 1/2 tablespoons Dutch process cocoa*
  • 2 tablespoons fat-free milk
  • 1/4 teaspoon vanilla extract
  • 1 large egg white
  • 1 teaspoon powdered sugar


Preheat oven to 350°

Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar.
Combine 2 tablespoons granulated sugar, flour, cocoa, and milk in a small saucepan over medium-low heat.

Cook 2 minutes, stirring until smooth. Spoon chocolate mixture into a medium bowl; cool 4 minutes. Stir in vanilla. 
Place egg white in a medium bowl; beat with a mixer at high speed until soft peaks form. Add remaining 2 tablespoons granulated sugar, 1 teaspoon at a time, beating until stiff peaks form.
Gently stir 1/4 of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture.
Spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times to level.
Place dishes on a baking sheet; bake at 350° for 15 minutes or until puffy and set. 
Sprinkle each soufflé with 1/2 teaspoon powdered sugar. 

Serve immediately.  152 calories per serving. ENJOY!


  • When whipping these up be sure your mixing bowl and whisk are very cold. I store my whipping tools in the fridge a few hours until I'm ready to use them.  

  • Your egg white needs to be room temperature, so let your egg set on the counter for a few hours as well.    

  • Use a folding technique when bringing the chocolate mixture and egg white together, you don't want to deflate all your efforts. 

These  steps will get your whites to whip up into stiff peaks making for a very fluffy soufflé.

*Sugar in the Raw

*If you don't have Dutch-Processed or Alkalized Unsweetened Cocoa Powder visit Joy of for substitution tip for Natural Unsweetened Cocoa Powder




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Deborah :D
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