Food and Health

Warm Chocolate Soufflés

½ 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 or almonds
¼ teaspoon ground cinnamon
3 tablespoons firmly packed dark brown sugar
2 tablespoons honey
1/8 teaspoon salt
¾ cup 1 percent low-fat milk
4 egg whites
3 tablespoons granulated sugar
1 teaspoon confectioners’ (powdered) sugar
1 cup raspberries

Preheat the oven to 375˚ F. Lightly coat six 1-cup ramekins (or a 6-cup large soufflé dish) with cooking spray. In a small bowl, combine cocoa and hot water, stirring until smooth. Set aside. In a saucepan over medium heat, melt the butter and stir in canola oil. Add flour, ground hazelnuts and cinnamon. Cook for1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add milk and stir constantly until thickened (about 3 minutes). Remove from heat and stir into the cocoa mixture. Let cool slightly.

In a large bowl, beat the egg whites until foamy with an electric mixer on high speed. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold one-third of the egg whites into the cocoa mixture. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain. Scoop the mixture into the prepared dishes. Bake until the soufflé rises above the rim and is set in the center (15-20 minutes for individual soufflés or 40-45 minutes for the large soufflé dish).

Cool on a wire rack for 10 to 15 minutes. Dust with confectioners’ sugar and garnish with berries. Serves 6.

Nutritional Info: Serving Size: 1 cup.
Calories: 190; Total Fat: 6g;
Saturated Fat: 1.5g; Cholesterol: 5mg;
Trans Fat: 0g; Sodium: 100mg;
Carbohydrate 31g; Dietary Fiber 3g;
Sugar: 21g; Protein 6g

Original recipe from The New Mayo Clinic Cookbook, 2nd Ed. Reprinted from Food and Nutrition, winter 2012 (Academy of Nutrition and Dietetics),