Soufflé literally means “puffed up,” in French, and is a culinary term for a light, frothy dish, just stiff enough to hold its shape, and which may be savory or sweet, hot or cold. The basic hot souffle is based on a roux–a cooked mixture of flour and butter–and then incorporates beaten egg whites. Food historians confirm this is a French invention in the late 18th century. Recipes for various kinds of sweet and savoury soufflés appear in Louis Ude’s The French Cook of 1813, a work which promises a “new method of giving good and extremely cheap fashionable suppers”.
The Flop: Contrary to popular opinion loud noises do not cause souffles to flop. The rise and (and the inevitable fall) of every soufflé is a direct result of temperature. Heat expands the air in the egg whites; coolness deflates it. For that reason you do have to eat your creation as soon as it comes out of the oven (within 5 or 10 minutes) or it will deflate as it cools.
Indulgence doesn’t have to mean unhealthy. Cooking Light is a great resource to find inspiration for recipes which promote healthier eating. These airy chocolate cakes puff up nicely in mini soufflé dishes and are pretty easy to do. This recipe serves 2.
Low-Fat Chocolate Soufflé
Ingredients
- Cooking spray
- 4 1/2 tbsp. Granulated sugar divided
- 1 tbsp. all-purpose flour
- 1 1/2 tbsp. Dutch process cocoa
- 2 tbsp. low fat milk
- 1/4 tsp. vanilla extract
- 1 large egg white
- 1 tsp. powdered sugar
Instructions
- Preheat oven to 350°F/180°C/Gas Mark 4. Place baking sheet in the middle of the oven.
- Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar. Refrigerate until ready to bake.
- 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.
- Place dishes on the baking sheet; bake for 15 minutes or until puffy and set. Sprinkle each soufflé with 1/2 teaspoon powdered sugar. Serve immediately.
