Chocolate Soufflés with Pistachios

By Reen

Amount per serving
Calories: 221
Calories from fat: 37%
Fat: 9g
Saturated fat: 4.8g
Monounsaturated fat: 3.1g
Polyunsaturated fat: 0.6g
Protein: 5.7g
Carbohydrate: 33.1g
Fiber: 1.5g
Cholesterol: 13mg
Iron: 1.1mg
Sodium: 174mg
Calcium: 52mg

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Ingredients

• Cooking spray
• 7 tablespoons plus 1 teaspoon sugar, divided
• 1 ounce semisweet chocolate
• 4 1/2 teaspoons butter
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons all-purpose flour
• 1/8 teaspoon salt
• 1/2 cup 1% low-fat milk
• 3 large egg whites
• 4 teaspoons chopped pistachio nuts

Preparation

Step 1

Preheat oven to 375°.
Coat 4 (6-ounce) ramekins or custard cups with cooking spray, and dust each ramekin with 1 teaspoon sugar. Place on a baking sheet.
Combine chocolate, butter, and 3 tablespoons sugar in a small saucepan. Cook over low heat until melted. Add cocoa, flour, and salt, stirring with a whisk until blended. Gradually stir in milk; cook over medium heat until mixture thickens (about 3 minutes), stirring constantly. Remove from heat. Cool.
Beat egg whites with a mixer at high speed until foamy. Add remaining 3 tablespoons sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold one-fourth of egg white mixture into chocolate mixture; repeat procedure with remaining egg white mixture, one-fourth at a time. Spoon into prepared ramekins; sprinkle each serving with 1 teaspoon nuts. Bake at 375° for 20 minutes. Serve immediately.