Mayo Clinic:Recipe: Warm chocolate souffles
Dietitian's tip: Although these souffles are made with unsweetened cocoa instead of the usual rich chocolate, their flavor is just as intense. If you can't find fresh raspberries, sliced fresh strawberries will do nicely.
Low sodium = no more than 140 mg of sodium per serving
SERVES 6
Ingredients
1/2 cup unsweetened cocoa powder
6 tablespoons hot water
1 tablespoon unsalted butter
1 tablespoon canola oil
3 tablespoons all-purpose (plain) 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 low-fat milk
4 egg whites
3 tablespoons granulated sugar
1 teaspoon confectioners' (powdered) sugar
1 cup raspberries
Directions
Preheat the oven to 375 F.
Prepare souffle dish with spray such as Pam.
In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.
Melt the butter over medium heat. 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.
Beat the egg whites an electric mixer on high speed 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.
Scoop the cocoa egg white mixture into the prepared dish .
Bake 40 to 45 minutes or until the souffle rises above the rim and is set in the center.
Cool on a wire rack for 10 to 15 minutes. Dust the top with the confectioners' sugar.
Garnish with raspberries and serve immediately.
Low sodium = no more than 140 mg of sodium per serving
SERVES 6
Ingredients
1/2 cup unsweetened cocoa powder
6 tablespoons hot water
1 tablespoon unsalted butter
1 tablespoon canola oil
3 tablespoons all-purpose (plain) 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 low-fat milk
4 egg whites
3 tablespoons granulated sugar
1 teaspoon confectioners' (powdered) sugar
1 cup raspberries
Directions
Preheat the oven to 375 F.
Prepare souffle dish with spray such as Pam.
In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.
Melt the butter over medium heat. 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.
Beat the egg whites an electric mixer on high speed 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.
Scoop the cocoa egg white mixture into the prepared dish .
Bake 40 to 45 minutes or until the souffle rises above the rim and is set in the center.
Cool on a wire rack for 10 to 15 minutes. Dust the top with the confectioners' sugar.
Garnish with raspberries and serve immediately.
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