Friday, April 17, 2009

(Almost Healthy) Caramelized Banana and Chocolate Soufflé

I have been working on a banana soufflé recipe and finally gotten it to the point where it is ready to share. The recipe includes no egg yolks and uses agave syrup instead of sugar to caramelize the bananas. Agave syrup is better for you than sugar because it has a low glycemic index nearly as much, and therefore does not raise your blood sugar and trigger a large release of insulin to metabolize the sugar. The soufflés are easy to make, and can be made several hours before the 10 minutes or so that it takes to bake them (while you are on your salad course).

Click more for the recipe.
Bobby Jay’s (Almost Healthy) Caramelized Banana Chocolate Soufflé

Serves 4

2 large ripe bananas, each cut into about 10 pieces
2 Tbs butter
2 Tbs or so of light agave syrup
2 Tbs whole-milk Greek-style yogurt
4 extra large egg whites
2 oz bittersweet chocolate chips (or chopped chocolate)
Caramel syrup, preferably salted caramel (optional)

1. Melt butter over medium to medium-high temperature. Add bananas and cook until they turn golden brown.

2. Add the agave syrup and cook until bananas are well caramelized. Deglaze with the yogurt and cook until yogurt liquid disappears.

3. Beat the banana until smooth (or almost). Set aside to cool.

4. Whip the egg whites until pretty hard peaks but not dry.

5. Add 1/3 of whites to banana mixture. Fold in the rest. Fill four 8 oz ramekins halfway, add ¼ of the chocolate chips to each, then fill with remaining whites. Place on a pan and move to fridge until ready to cook (the soufflés will keep for a couple of hours).

6. Bake 10-11 minutes in 425 degree oven. (Check after 10 minutes; if toothpick comes out dry but for chocolate, they are done; if not, but top is done, cover lightly with a single sheet of aluminum foil.)

7. Swirl (optional) caramel syrup over the top of each soufflé.


You could use regular yogurt, but should use ¼ cup because it has nearly double the liquid compared to Greek style yogurt.

I intend to try peanut butter chips instead of or in addition to chocolate, but haven’t yet.

Bobby Jay

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