Yield: 6 servings (serving size: 1 soufflé and about 2 tablespoons sauce)

Soufflé:
Cooking spray
1/2 cup plus 2 tablespoons sugar, divided
3 tablespoons all-purpose flour
3 tablespoons unsweetened cocoa
1/8 teaspoon salt
1 1/4 cups fat-free milk
3 ounces bittersweet chocolate, chopped
1 teaspoon vanilla extract
1 large egg yolk
6 large egg whites

Sauce:
1 tablespoon butter
1/3 cup sugar
2 tablespoons unsweetened cocoa
1 tablespoon all-purpose flour
1/2 cup fat-free milk
1/2 ounce bittersweet chocolate, chopped


Position 오븐 rack to the lowest setting, and remove middle rack. Preheat 오븐 to 425°.

To prepare the soufflés, lightly 코트 6 (8-ounce) soufflé dishes with cooking spray. Sprinkle evenly with 2 tablespoons sugar. Set aside.

Combine remaining 1/2 cup sugar, 3 tablespoons flour, 3 tablespoons cocoa, and salt in a medium 소스 냄비, 냄비 over medium-high heat, stirring with a whisk. Gradually add 1 1/4 cups milk, stirring constantly with a whisk; bring to a boil. Cook 2 분 또는 until slightly thick, stirring constantly with a whisk; remove from heat. Add 3 ounces chocolate; stir until smooth. Transfer mixture to a large bowl; cool to room temperature. Stir in vanilla and egg yolk.

Place egg whites in a large mixing bowl; beat at high speed with a 믹서 until stiff peaks form (do not overbeat). Gently fold one-fourth of egg whites into 초콜릿 mixture; gently fold in remaining egg white mixture. Gently spoon mixture into prepared dishes. Sharply tap dishes 2 또는 3 times on counter to level. Place dishes on a baking sheet; place baking sheet on the bottom rack of 425° oven. Immediately reduce 오븐 temperature to 350° (do not remove soufflés from oven). Bake 40 분 또는 until a wooden pick inserted in the side of soufflé comes out clean.

To prepare sauce, melt 버터 in a small 소스 냄비, 냄비 over medium-high heat. Add 1/3 cup sugar, 2 tablespoons cocoa, and 1 tablespoon flour; stir well with a whisk. Gradually add 1/2 cup milk, stirring well with a whisk; bring to a boil. Cook 1 분 또는 until slightly thick, stirring constantly with a whisk. Remove from heat; add 1/2 ounce chocolate, stirring until smooth. Serve warm with soufflés.

Calories: 315 (26% from fat), Fat: 9g (sat 5.1g,mono 1.8g,poly 0.3g), Protein: 9.1g, Carbohydrate: 51.8g, Fiber: 2.9g