LIGHT STYLE : The Modified Souffle

How can a souffle be a “light” dessert? This souffle--a souffle without guilt--has half the calories, cholesterol and fat of its regular counterpart.

In fact, all the recipes that will appear in this column are familiar, classical recipes that Americans love to eat every day--lasagna, pizza, spaghetti, tostadas, even chocolate mousse. The big difference is that the calories, fat and cholesterol have been dramatically reduced with the help of low-fat products and cooking methods. More importantly, the recipes you use will teach you how to modify most any recipe.

To make this souffle, you use egg substitute instead of regular eggs and nonfat evaporated milk for milk or cream. The result? A sumptuous souffle containing only 130 calories and 1 milligram cholesterol per serving. And that’s not bad.

CHOCOLATE SOUFFLE

1 tablespoon cornstarch

1/2 cup nonfat milk

1/4 cup evaporated nonfat milk

3 (1-ounce) squares semisweet chocolate, broken

1 tablespoon Creme de Cacao, optional

1/2 cup egg substitute or 3 egg whites, stirred

3 egg whites

Combine cornstarch, nonfat and evaporated nonfat milks in saucepan. Stir until smooth. Bring to boil. Reduce heat to low and cook and stir until thickened and smooth. Add chocolate and Creme de Cacao. Remove from heat and stir until chocolate melts. Cool slightly.

Mix in egg substitute or 3 egg whites, 1 tablespoon at time. Beat remaining 3 egg whites until stiff, but not dry. Stir 1/4 whites into chocolate sauce, then gently fold in remaining whites. Turn into greased 1-quart souffle dish or casserole. Bake at 350 degrees 45 minutes, or until set and puffy. Do not overcook. Serve at once. Makes 6 servings.

Note: Souffle may be turned into about 6 greased custard or small souffle dishes and baked at 350 degrees about 30 minutes or until set.

Each 1/2-cup serving contains about:

130 calories; 93 milligrams sodium; 1 milligram cholesterol; 6 grams fat; 15 grams carbohydrate; 6 gram protein; trace fiber; 38% calories from fat.

Exchanges: 1 bread; 1 1/4 fat.

This column is based on the newly revised “Light Style: The Low Fat, Low Cholesterol, Low Salt Way to Good Food and Good Health” by Dosti and Kidushim-Allen, (Harper Collins: $14.95).