Chilled Chocolate-Banana Soufflé

Health score
2%
Chilled Chocolate-Banana Soufflé
45 min.
8
158kcal

Suggestions

Ingredients

  • 0.5 cup banana ripe mashed
  • tablespoon rum dark
  • large egg whites 
  • large egg yolks 
  • 0.3 cup flour all-purpose
  • cup milk 1% low-fat
  • tablespoon butter melted
  • 0.3 teaspoon salt 
  • 0.5 cup sugar 
  • tablespoons sugar 
  • teaspoons sugar 
  • tablespoons cocoa unsweetened
  • teaspoon vanilla extract 
  • 0.5 cup non-dairy whipped topping frozen thawed reduced-calorie

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • blender
  • baking pan

Directions

  1. Preheat oven to 35
  2. Coat a 2-quart souffl dish with cooking spray; sprinkle with 2 teaspoons sugar. Set aside.
  3. Combine 1/2 cup sugar, flour, and cocoa in a medium saucepan; gradually add milk, stirring with a whisk until blended. Cook over medium heat 5 minutes or until thick and bubbly, stirring constantly with a whisk.
  4. Beat yolks in a large bowl with a whisk. Gradually add chocolate mixture to yolks, stirring constantly with a whisk. Stir in banana, margarine, rum, and vanilla. Set aside.
  5. Beat egg whites and salt at high speed of a mixer until foamy. Gradually add 2 tablespoons sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold one-fourth of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture. Spoon into prepared souffl dish.
  6. Place souffl dish in a 9-inch square baking pan; add hot water to pan to a depth of 1 inch.
  7. Bake at 350 for 55 minutes or until puffy and set.
  8. Remove from water; let cool to room temperature. Cover and chill 8 hours. Top each serving with 1 tablespoon whipped topping.

Nutrition Facts

Calories158kcal
Protein13.59%
Fat21.79%
Carbs64.62%

Properties

Glycemic Index
44.38
Glycemic Load
14.71
Inflammation Score
-2
Nutrition Score
4.4865217286607%

Flavonoids

Catechin
1.79mg
Epicatechin
3.68mg
Kaempferol
0.01mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:158.46kcal
7.92%
Fat:3.85g
5.92%
Saturated Fat:1.56g
9.77%
Carbohydrates:25.69g
8.56%
Net Carbohydrates:24.64g
8.96%
Sugar:20.49g
22.76%
Cholesterol:47.47mg
15.82%
Sodium:147.97mg
6.43%
Alcohol:0.8g
100%
Alcohol %:1.02%
100%
Caffeine:4.31mg
1.44%
Protein:5.4g
10.8%
Selenium:9.85µg
14.07%
Vitamin B2:0.21mg
12.45%
Phosphorus:74.69mg
7.47%
Manganese:0.13mg
6.61%
Calcium:51.96mg
5.2%
Vitamin B12:0.3µg
4.94%
Magnesium:19.66mg
4.92%
Copper:0.1mg
4.78%
Potassium:164.71mg
4.71%
Folate:17.57µg
4.39%
Fiber:1.04g
4.17%
Vitamin B1:0.06mg
4.11%
Vitamin A:191.17IU
3.82%
Vitamin D:0.55µg
3.69%
Vitamin B6:0.07mg
3.67%
Iron:0.62mg
3.43%
Vitamin B5:0.34mg
3.35%
Zinc:0.41mg
2.73%
Vitamin B3:0.4mg
2.01%
Vitamin E:0.21mg
1.38%
Source:My Recipes