Low Fat chocolate Souffle Cakes

2 servings (serving size: 1 soufflé)










Ingredients

* Cooking spray
* 4 1/2 tablespoons granulated sugar, divided
* 1 tablespoon all-purpose flour
* 1 1/2 tablespoons Dutch process cocoa (use the best quality you can get your hands on)
* 2 tablespoons fat-free milk
* 1/4 teaspoon vanilla extract
* 1 large egg white
* 1 teaspoon powdered sugar

Preparation

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 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 (do not overbeat). 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.
Nutritional Information

Calories: 152 (4% from fat)

Fat: 0.6g (sat 0.3g,mono 0.2g,poly 0.0g)
Protein: 3.5g
Carbohydrate: 35.3g
Fiber: 1.4g
Cholesterol: 0.31mg
Iron: 0.8mg
Sodium: 35mg
Calcium: 26mg