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Becky Luigart-Stayner; Lydia DeGaris-Pursell Photo by: Becky Luigart-Stayner; Lydia DeGaris-Pursell

Chocolate Soufflés with Pistachios

Use your favorite chopped nut in place of pistachios, if desired.

Cooking Light MARCH 2004

  • Yield: 4 servings


  • 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


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.

Nutritional Information

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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Chocolate Soufflés with Pistachios Recipe