Chocolate-Banana Souffles

From EatingWell: January/February 1997 — Subscribe Now!

The creaminess of mashed banana makes it possible to eliminate egg yolks from souffles without sacrificing the mouth-feel of fat. While cocoa provides the deep chocolate flavor, a touch of semisweet chocolate in the background eliminates that not-quite-right finish of so many cocoa-based desserts.

6 servings

Active Time: 30 minutes

Total Time: 45 minutes

Nutrition Profile

Low calorie | Low cholesterol | Low sodium | Healthy weight | View Complete Nutrition Guidelines»

Ingredients

3 tablespoons sugar, plus extra for preparing souffle dishes
2 ounces semisweet chocolate, coarsely chopped
2 teaspoons instant espresso powder, or instant coffee
2 teaspoons vanilla extract
1/3 cup unsweetened cocoa powder, preferably Dutch-process
3 tablespoons cornstarch
1/4 teaspoon salt
1/2 cup mashed ripe banana, (1 large)
1/4 cup packed light brown sugar
1/4 cup low-fat milk
5 large egg whites
1/8 teaspoon cream of tartar
Confectioners' sugar, for dusting

Preparation

Preheat oven to 350°F. Lightly oil six 6-ounce (3/4-cup) individual souffle dishes or ramekins or coat them with nonstick spray. Dust with sugar, turning to coat, and tapping out the excess. Set aside.
Melt chocolate over barely simmering water or in the microwave. Dissolve espresso powder (or instant coffee) in vanilla in a small bowl.
Sift cocoa, cornstarch and salt into a large bowl. Add banana, brown sugar and milk, whisking to blend. Add melted chocolate and the coffee mixture and blend well.
Place egg whites in a clean, grease-free mixing bowl. Beat on low speed with an electric mixer until frothy. Add cream of tartar; increase the speed to medium and whip until soft peaks form. Gradually add the remaining 3 tablespoons sugar and beat on medium-high until the whites hold stiff, but not dry, peaks.
Whisk one-fourth of the egg whites into chocolate mixture. Gently but quickly, fold in the remaining whites with a rubber spatula. Spoon into the prepared souffle dishes or ramekins.
Bake until souffles are well puffed and browned, but still jiggle slightly when shaken, 15 to 25 minutes, or. Remove from the oven and sift a little confectioners' sugar over the top. Serve immediately.

Nutrition

Per serving: 176 calories; 4 g fat (2 g sat, 0 g mono); 1 mg cholesterol; 34 g carbohydrates; 5 g protein; 3 g fiber; 150 mg sodium; 245 mg potassium.

2 Carbohydrate Serving

Exchanges: 1 1/2 other carbohydrate, 1/2 fat