Diabetic Living Australia – March-April 2019

Chocolate soufflé puddings

Chicken, silverbeet and

mushroom pies

pan over medium heat. Add onion,
celery, carrot and mushroom.
Cook, stirring often, for 6-7
minutes or until vegetables have
softened. Add silverbeet and
increase heat to high. Cook,
stirring often, for 2-3 minutes
or until silverbeet wilts. Remove
pan from heat.
3 Melt margarine in a medium
saucepan over medium heat.
Add flour and cook, stirring, for
1 minute over the heat. Remove
pan from heat and whisk in milk
and reserved stock. Return pan to
heat and cook, stirring, until sauce
thickens and comes to a simmer.
Simmer for 3 minutes. Remove
pan from heat and stir in cheese.
Season with pepper.
4 Add cheese sauce, shredded
chicken and parsley to the
vegetables in the pan. Stir until
well combined. Divide chicken
filling evenly between 8 x 250ml
(1 cup) round ovenproof dishes
5 Preheat oven to 200°C (fan-
forced). Line two baking trays with
baking paper. Place ovenproof
dishes on the lined trays. Use a
10.5cm round cutter to cut 8
circles out of puff pastry. Trim
pastry to fit dishes, if necessary.
Place pastry on top of dishes and
use a fork to seal. Make a few small
slits in top of pastry. Brush tops
evenly with a little egg and
sprinkle with sesame seeds, if
desired. Bake for 20-25 minutes

or until pastry pie top is light

golden brown.

CHOCOLATE

SOUFFLÉ PUDDINGS

PREP TIME: 20 MINS

COOK TIME: 25 MINS

SERVES 8 (AS AN

OCCASIONAL DESSERT)

3 Tbsp light

margarine

3 Tbsp plain flour

250ml (1 cup)

skim milk

3 Tbsp Dutch cocoa,

sifted, plus extra

for dusting

50g dark chocolate,

finely chopped

1 tsp vanilla extract

2 egg yolks (from 60g eggs)

3 egg whites (from 60g eggs)

110g (1/2 cup) caster sugar

125g punnet raspberries, to serve

8 x 30g scoops sugar-free

ice-cream, to serve

1 Preheat oven to 180°C (fan-

forced). Spray 8 x 125ml ( 1 / 2 cup)

round ovenproof soufflé dishes or

ramekins with cooking spray. Use

a pastry brush to make sure oil is

spread evenly over the dishes.

Place on a baking tray.

2 Melt margarine in a medium

saucepan over medium heat until

it melts. Whisk in flour and cook,

stirring, over the heat for 1 minute.

Remove pan from heat and

gradually whisk in skim milk. Add

cocoa to pan. Return pan to

medium heat and cook, stirring,

for a few minutes, or until mixture

thickens.

3 Remove pan from heat. Add

chocolate and stir until chocolate

melts. Transfer to a large bowl and

then whisk in vanilla extract and

egg yolks. Set aside to cool

completely.

4 In another bowl use an electric

mixer to whisk egg whites and

1 Tbsp caster sugar until soft peaks

form. Add remaining sugar, one

tablespoon at a time, whisking

well between each addition. Add

a large spoonful of egg whites to

chocolate mixture and mix until

combined. Add half the

remaining egg whites to

chocolate mixture. Use

a large metal spoon

to fold in until just

combined. Repeat

with remaining egg

whites. Spoon

mixture evenly

between soufflé

dishes. Place straight into

preheated oven and cook for

12-15 minutes or until mixture

is puffed and just cooked.

5 Place chocolate soufflé

puddings onto small serving

plates. Dust with cocoa powder.

Serve immediately with

raspberries and sugar-free

ice-cream. ■

Cook’s Tip

You don’t want to overmix

the egg whites or they will

be hard to mix into the

base and will give you

lumps of egg white in

your soufflé.

DINNER PARTY MENU

FULL NUTRITION

ANALYSIS:

PER SERVE 3140kJ,

protein 43g, total fat 32g

(sat. fat 13g), carbs 60g,

fibre 17g, sodium 829mg

• Carb exchanges 4


• GI estimate low

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diabetic living MARCH/APRIL 2019 57