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.
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. Lightly coat six 1-cup individual souffle dishes or ramekins with cooking spray or coat a 6-cup souffle dish with the spray.
In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.
In a small, heavy saucepan over medium heat, melt the butter. 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.
In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites 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.
Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the souffle rises above the rim and is set in the center, 15 to 20 minutes for individual souffles or 40 to 45 minutes for the large souffle. Cool the souffles on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with the confectioners' sugar. Garnish with raspberries and serve immediately.
Nutritional Analysis(per serving)Calories 184 Cholesterol 7 mg
Protein 6 g Sodium 106 mg
Carbohydrate 30 g Fiber 4 g
Total fat 7 g Potassium 248 mg
Saturated fat 2 g Calcium 58 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Carbohydrates 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fruits 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Fats and oils 1
Sweets 2
http://www.mayoclinic.com/health/hea...ecipes/NU00353 
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