Low GI & Omega 3 Rich Recipes

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Chocolate souffle

September 6th, 2009

Chocolate SouffleI have adapted this dark chocolate souffle recipe I found on a website titled “Cooking for  Engineers“. The author of this site has a very interesting approach to recipe blogging – tabulating each recipe into a grid which can be printed.

To make it from the “good” fats, I skipped the butter and added an extra egg yolk in its place. I replaced the heavy cream with skim milk, and left the sugar out altogether to reduce the GI.

I used Lindt 85% cocoa chocolate which is lower in sugar, and instead of sugar, used a small amount of a low GI sugar replacement (Fruisana fruit sugar). The resultant souffle was rich and dark, yet light, and was superb with a scoop of vanilla ice-cream and a few fresh strawberries on the side of the plate.

It’s a recipe to be treasured for special occasions — but test it out on your immediate family first — they will love you for it!

Serves: 4-6

Preparation time: 20 minutes

Cooking time: 15 minutes


  • 115 g 85% cocoa chocolate (we used Lindt)
  • 5 egg yolks
  • 3 egg whites
  • 30mL skim milk
  • a pinch of cream of tartar (like 1/16 of a teaspoon)
  • 1 tablespoon of Fruisana Fruit sugar (or other sugar substitute)
  • 1 punnet strawberries
  • Low GI ice cream – we like Bulla Light (lower sugar, lower fat and low GI)

Chocolate souffle in oven


  • Preheat oven to 180 degrees celsius
  • Grease 6-8 small souffle ramikins
  • Place the ramikins in a bigger tray for stability, and add about 1cm water on the bottom of that tray (this will help it to cook at an even temperature)
  • Break up the chocolate into small pieces and place in a heatproof bowl. Use a bowl that doesn’t transfer heat well like a crockery bowl rather than a metal bowl as it keeps the temperature lower and prevents the chocolate overheating
  • Half fill a flat frying pan with water and place the bowl in it over a medium heat – the water should come about half way up the sides of the bowl
  • While the chocolate is melting, whisk the egg yolks and skim milk together
  • In a separate bowl, use a whisk to beat the egg whites. You can do it with an electric beater, but the slow process of whisking actually gives a better finished product. Smaller particles of air are added more evenly and slowly, and the souffle will ultimately rise more and sink less
  • When the egg whites are white and fluffy and forming soft peaks, add the fruit sugar and pinch of cream of tartar
  • Continue to whisk for 2-3 minutes longer
  • By now the chocolate will be melted. Remove from the pan of water being careful not to get any water in the chocolate
  • With one hand, pour the chocolate into the egg yolks and milk mix, while with the other hand you continue to whisk the egg yolk/chocolate mixture
  • Now add about a third of the egg whites to the chocolate mixture and mix gently together with a spoon to combine well
  • Add the remaining egg whites and fold very gently, losing as little air as possible
  • Spoon mixture into each of the souffle ramikins and fill to just below the rim
  • Bake at 180 degrees celsius for 15 minutes
  • Serve immediately with chopped fresh strawberries and a drizzle of fresh cream or a scoop of ice cream
  • Give your guests a cloth napkin so they do not burn themselves on the metal dish

To Double Bake

  • If you want to prepare ahead, you can double bake these, however the result will not be as high a souffle, more like a fudgy cake.
  • To achieve this, remove from the oven and cool for 20 minutes or so
  • When cool, run a knife around the edge of the ramikin and remove the souffles gently onto a tray
  • Cover with plastic film or paper and place in an airtight container at room temperature
  • When ready to serve, return to the oven for fifteen minutes at 180 degrees celcius
  • Be aware they will be warm after 5 minutes, but they will not rise till 10-12 minutes into cooking time
  • Do not open the oven while these are cooking
  • Using this method, you can gently lift the recooked souffles from the tray onto serving plates, and do not need to serve the hot ramikins to the table. It is an easier version with less fiddle and fuss, but I would say only 50% as nice in texture as the original.
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