This treat takes just 5 minutes to prepare and its light texture ensures you won't feel weighed-down after chowing down.
1 cup powdered sugar
1/2 cup unsweetened cocoa
2 tablespoons flour
1/2 cup 2% milk
1/2 cup cold water
4 egg whites, at room temperature
1/8 teaspoon cream of tartar
4 teaspoons sugar
3 egg yolks, at room temperature
1/2 teaspoon almond extract
For the raspberry sauce:
1 pint fresh raspberries
3 tablespoons sugar
1/2 teaspoon fresh lemon juice
1. Preheat oven to 350 degrees. Sift powdered sugar, cocoa, and flour into the top of a double boiler. Add milk and water and whisk over medium heat until creamy. Continue to gently whisk mixture without stopping for about 8 to 10 minutes or until it begins to thicken. Remove pan from heat and set aside. In a mixer, beat egg whites and cream of tartar until peaks begin to form. Slowly add sugar and continue to beat until stiff peaks form. Set aside.
2. Blend egg yolks and almond extract into chocolate mixture. Fold in half the egg white mixture, then fold in remaining half. Spoon batter into 8 10-ounce ramekins (mini soufflé dishes) spritzed with cooking spray, leaving a 1/2-inch space at the top. (You can refrigerate uncooked soufflé at this point for up to 24 hours before baking.) Place ramekins on a baking sheet and bake for 17 minutes or until soufflés are puffy but still jiggle a little in the center.
3. Meanwhile blend raspberries in a food processor. Stir in sugar and lemon juice. Spoon sauce over each soufflé and serve.
Nutrition score per serving (1 soufflé with 1 teaspoon sauce): 142 calories, 3g fat (1g saturated), 27g carbs, 5g protein, 4g fber, 41mg calcium, 1mg iron, 43mg sodium