This recipe is from Cooking Light Magazine
1/2 cup plus 2 tablespoons sugar, divided
3 tablespoons all purpose flour
3 tablespoons unsweetened cocoa
1/8 teaspoon salt
1 1/4 cups fat free milk
3 ounces bittersweet chocolate, chopped
1 teaspoon vanilla extract
1 large egg yolk
6 large egg whites
1 tablespoon butter
1/3 cup sugar
2 tablespoons unsweetened cocoa
1 tablespoon all purpose flour
1/2 cup fat free milk
1/2 ounce bittersweet chocolate, chopped
Position oven rack to the lowest setting, and remove middle rack. Preheat oven to 425.
To prepare the souffles, lightly coat 6 (8 ounce) souffle dishes with cooking spray. Sprinkle evenly with 2 tablespoons sugar. Set aside.
Combine remaining 1/2 cup sugar, 3 tablespoons flour, 3 tablespoons cocoa, and salt in a medium saucepan over medium-high heat, stirring with a whisk. Gradually add 1 1/4 cups milk, stirring with a whisk; bring to a boil. Cook 2 minutes or until thickened, stirring constantly with a whisk; remove from heat. Add 3 ounces chocolate; stir until smooth. Transfer to a large bowl; cool to room temperature. Stir in vanilla and egg yolk.
Place egg whites in a large bowl; beat with a mixer at high speed until stiff peaks form. Gently fold one-fourth off egg whites into chocolate mixture; gently fold in remaining egg whites. Gently spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times on counter to level. Place dishes on a baking sheet. Place baking sheet on the bottom rack of 425 oven. Immediately reduce oven temperature to 350 (do not remove souffles from oven). Bake 40 minutes or until a wooden pick inserted in the side of souffles comes out clean.
To prepare sauce, melt butter in a small saucepan over medium-high heat. Add 1/3 cup sugar, 2 tablespoons cocoa and 1 tablespoon flour; stir well with a whisk. Gradually add 1/2 cup milk, stirring well with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat, add 1/2 ounce chocolate, stirring until smooth. Serve warm with souffles.