Chocolate Soufflé (low-fat)

Dish Overview

Features: A low-fat version of a classic French dessert, with an airy, light texture and rich cocoa flavor, perfect for a romantic dinner or family gathering.

Advantages: Low-fat without sacrificing flavor, simple to make, elegant appearance, combining health and enjoyment.

Tools and Ingredients Needed

Tools: Oven, soufflé mold, mixing bowl, whisk, pot.

Ingredients

Basic Ingredients:

Cooking spray

Granulated sugar (optional, 5 tsp)

Powdered sugar (1 cup)

Unsweetened Dutch craft cocoa powder (½ cup, Valrhona brand recommended)

Flour (2 tbsp)

Low-fat milk (½ cup)

Water (½ cup)

Meringue Ingredients:

Egg whites (4)

Cream of tartar (a pinch)

Granulated sugar (3 tbsp + 1 tsp)

Flavoring Ingredients:

Egg yolks (2)

Vanilla extract (½ tsp)

Decoration Ingredients:

Powdered sugar (2-3 tbsp, for decoration)

Instructions

Preheat oven to 375°F (190°C).

Prepare baking pan: Coat the baking pan with cooking spray to prevent sticking.

Mix dry ingredients: Mix powdered sugar, cocoa powder, and flour until combined.

Heat wet ingredients: Heat milk and water until warm, then mix with dry ingredients until smooth.

Make meringue: Beat egg whites with cream of tartar until soft peaks form, then gradually add sugar until stiff peaks form.

Mixing the batter: First, fold half of the meringue into the chocolate mixture, then add the remaining meringue.

Baking: Pour into a baking pan and bake for 20 minutes, or until risen and set.

Decoration: Sprinkle with powdered sugar and serve.

Creative Pairing Suggestions:

Romantic Dinner: Pair with fresh berries, low-fat whipped cream, and low-fat chocolate sauce.

Party Occasion: Served with espresso, low-fat vanilla ice cream, and citrus zest.

Afternoon Snack: Pair with herbal tea and chopped nuts.

Cooking Tips:

Room temperature ingredients: Bring egg whites and yolks to room temperature beforehand for easier whipping.

Whipping egg whites: Stiff peaks are key to a fluffy soufflé.

Folding technique: Gently fold to avoid deflating the batter.

Preheat oven: Ensure a stable temperature for optimal rising.

Frequently Asked Questions:

Can dairy be omitted?

Almond milk or oat milk can be used instead of cow's milk.

How to make a taller soufflé: Whip the egg whites until stiff peaks form and fold gently.

Recommended toppings: Powdered sugar, fresh berries.

Preparation time: Approximately 45 minutes (25 minutes prep, 20 minutes bake).

Nutritional Information (per serving, approx. 100g):

Calories: 150 calories

Sugar: 18g

Sodium: 50mg

Fat: 3g (1g saturated fat, 2g unsaturated fat, 0g trans fat)

Carbohydrates: 29g

Fiber: 3g

Protein: 5g

Cholesterol: 30mg

This low-fat chocolate soufflé, with its light texture and rich flavor, is an ideal choice for satisfying chocolate cravings, suitable for health-conscious yet delicious eaters.