This tasty chocolate soufflé has almost 9 grams of protein and only about 179  calories.  You can make it ahead, freeze it and cook it off when you have company and since it's a soufflé, you'll
want to serve it right away.

Ingredients:

Cooking Spray
2/3 cup, plus 2 teaspoon sugar, divided
1/4 cup all-purpose flour
1/4 cup unsweetened cocoa
1 tsp. instant coffee granules
1/8 tsp salt

1 ounce semisweet chocolate bits
1 tsp vanilla extract
6 egg whites
    (egg whites from carton work)
1/8 tsp. cream of tartar
​2 tsp powdered sugar

Directions:

   Coat 8 (6-oz) soufflé dites or custard cups with cooking spray; sprinkle each with 1/4 tsp sugar, set aside.  
   Combine 1/3 cup sugar and 5 ingredients in a medium saucepan; stir well.  Gradually add milk, stirring constantly with a wire whisk.
   Bring mixture to a boil over medium heat, and cook 1 minute, stirring constantly.  Remove from heat, stir in vanilla.  Pour mixture into a large bowl; cover with plastic wrap and let cool completely.
    Beat egg whites (at room temperature) and cream of tartar at high speed on electric mixer until soft peaks form.  Gradually add remaining 1/3 cup sugar, 1 tablespoon at a time beating until stiff peaks form.  
    Gently fold egg white mixture into milk mixture.  Spoon evenly into prepared soufflé dishes.  Freeze until firm ( about 2 hours); wrap with heavy-duty aluminum foil.  Freeze up to 2 weeks.  
    Place frozen soufflés in 2 (9-inch) square baking pans.  Add hot water to pans to depth of 1 inch.
    Bake at 350 degrees for 35 - 40 minutes or until puffed and set.  Sprinkle 1/4 teaspoon powdered sugar over each soufflé; serve immediately.  Yield: 8 servings