Mini Chocolate Souffles

Ingredients

• Olive oil non-stick cooking spray
• 1/4 cup unsweetened cocoa
• 1 1/2 tbsp white wheat flour
• 1/2 cup low-fat milk
• 6 tbsp honey, divided
• 1/2 tsp pure vanilla extract
• 2 large egg whites
• 1/8 tsp cream of tartar

Instructions

1. Preheat oven to 350°F. Lightly spray the bottoms of 4 single-serve ramekins (souffle cups).
2. In a heavy saucepan combine the cocoa and flour. Add milk and 3 tbsp of honey and whisk smooth.
3. Cook, stirring, over low-medium heat until thick, approximately 2 minutes. Stir in vanilla and set aside to cool slightly.
4. Place egg whites and cream of tartar in a small mixing bowl and beat until soft peaks form. Gradually beat in remaining honey and continue beating at high speed until stiff peaks form.
5. Fold 1/4 cup of the egg whites into the chocolate mixture to lighten; then gently fold in remaining whites. Divide mixture evenly into the prepared ramekins. Place ramekins on a baking sheet and bake 15 minutes, or until puffy and set. Serve immediately.

Egg whites are a great low-calorie, fat-free protein source, containing 4 grams of protein per large egg, with only 16 calories apiece! Make this recipe healthier: Use smaller ramekins to reduce serving size, and serve smaller souffles with fresh berries to add fiber and vitamins.