Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Recipe of The Month – Perfect for Valentine’s Day!

Individual Chocolate Soufflé Cakes


I found this great recipe from Cooking Light and it’s perfect for Valentine’s Day! Yes…souffles are kinda hard to make but they are lighter than they look, thanks to the eggwhites. Most restaurant versions are more like cake and are heavier with more calories. TIP: make sure when you are beating the eggwhites…you get the stiff peaks or your souffle will fall flat. To make 4, just double the recipe.

Yield: 2 servings (serving size: 1 soufflé)

Ingredients

  • Cooking spray
  • 4 1/2  tablespoons  granulated sugar, divided
  • 1  tablespoon  all-purpose flour
  • 1 1/2  tablespoons  Dutch process cocoa
  • 2  tablespoons  fat-free milk
  • 1/4  teaspoon  vanilla extract
  • 1  large egg white
  • 1  teaspoon  powdered sugar

Preparation

Preheat oven to 350°.

Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar.

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. Sharply tap dishes 2 or 3 times to level. Place dishes on a baking sheet; bake at 350° for 15 minutes or until puffy and set. Sprinkle each soufflé with 1/2 teaspoon powdered sugar. Serve immediately.

Nutritional Information

Calories: 152 (4% from fat)
Fat: 0.6g (sat 0.3g,mono 0.2g,poly 0.0g)
Protein: 3.5g
Carbohydrate: 35.3g
Fiber: 1.4g
Cholesterol: 0.31mg
Iron: 0.8mg
Sodium: 35mg
Calcium: 26mg

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About Me

About Me
Cari Shoemate

Hi! I'm Cari! I'm a fitness star turned Mom of 3 who lives in Houston, TX. Getting fit and healthy is a journey and one I understand well. After graduating from college I worked in a corporate setting for many years and gained a lot of weight and had an unhealthy lifestyle. Finally, after I had enough - I decided to regain my healthy lifestyle that I had in college by fitting in workouts and eating healthier. Eventually, I left my corporate job to become a full-time personal trainer and group fitness instructor. I also created Bombshell Bootcamp over 10 years ago and it has become one of Houston's top bootcamps! My passion then turned into greater opportunities to write workouts for national magazines, appear on tv doing workouts and speaking about healthy and fitness, making fitness DVD's and working with many celebrities. Fast forward a few years....and then I had my first baby! I'm now a Mom of 3 little ones and try to incorporate healthy living and exercise in our family's lives. Not only do I still blog about workouts and fitness, but I have shifted some to include family fitness, family travel, fashion, health/beauty and general lifestyle.