Chocolate Molten Lava Cakes by Peter W
RogerToo
Posts: 15,464 Member
Chocolate Molten Lava Cakes
This was an experiment that worked out well. These were done in a silicone mini-muffin pan. One serving of 9 mini-muffins (the entire recipe) is 117 calories with 13g protein and 4g fiber. This can be used as a NS dessert or a PowerFuel. You can see in the close-up below that the center is soft and runny.
Ingredients:
8 tsp (40mL) egg beater
6 tbsp (90mL) Splenda granulated
10 tbsp (150mL) SF chocolate syrup
2 tbsp (30mL) 100% whey protein
2 tsp (10mL) ground pea hull flour*
1 tsp (5mL) vanilla extract
* If you can't find ground pea hull flour just leave this out. I have been experimenting with this and really like it. It has a neutral taste. 2 tsp adds 4g of fiber and only 2.5 calories
Preparation:
Preheat oven to 350 degrees. Spray a silicone pan lightly with no-stick spray - it will help to get them out intact. Whisk together the Splenda, whey protein and pea flour in a bowl. Add the vanilla, egg beater and chocolate syrup and mix well until smooth. Spoon the batter into the muffin tray and bake at 350 degrees for about 15 minutes. The batter will puff up a bit as it bakes. They are done when the tops are still soft but don't jiggle when the tray is shaken.
Stats:
117 cal
0.1g fat
- 0g sat fat
98mg sodium
14g carb
- 4g fiber
- 0g sugar
13g protein
Q&A
Question: Peter, which SF chocolate syrup are you using? Presumably this is Walden Farms or other "0" calorie syrup. Just want to clarify because Hershey's has a SF syrup but it has calories.
Answer: Yes, I used Walden Farms and counted it as 4 cal per 3 tbsp. Using Hershey's instead will add 61 calories which would still be okay as a NS dessert, but not as a PowerFuel.
Question: Peter, So, if I can't find the pea hull flour....leave it out??? No substitute ingredient necessary? Just want to be sure. thanks.
Answer: You can just leave it out. I only put it in to add some more fiber (it's 90% fiber). If you want a substitute - Benefiber would work (1 tsp = 7.5 calories) and would not change the stats significantly.
Comment: by DoriAcevedo
I cannot believe you've done it! Youhave made my favorite desert, one that I CAN eat. OMG!! Peter the Great!
Another Experiment
I just tried a variation of this where I used DaVinci SF English toffee syrup instead of the chocolate and a muffin pan instead of mini-muffins. It worked and was tasty. I drizzled some heated toffee syrup over the top. I think caramel might come out well too.
Sorry for the lousy picture.
Question: Peter - I'm amazed you're able to lose wt with all of your wonderful creations.
You said this makes 9 mini muffin servings - what do you do with the 8 left over servings? Can they be frozen? I'd most likely want to eat them all!
Answer Shirl - the recipe makes 9 mini cakes or 3 regular sized cakes. Either way it is one serving. You get to eat them ALL!
Everything I make is on plan. And, I find it easy to avoid temptation when there is a variety of good stuff around. Besides, if you're going to be a chef you can't eat everything you make.
This was an experiment that worked out well. These were done in a silicone mini-muffin pan. One serving of 9 mini-muffins (the entire recipe) is 117 calories with 13g protein and 4g fiber. This can be used as a NS dessert or a PowerFuel. You can see in the close-up below that the center is soft and runny.
Ingredients:
8 tsp (40mL) egg beater
6 tbsp (90mL) Splenda granulated
10 tbsp (150mL) SF chocolate syrup
2 tbsp (30mL) 100% whey protein
2 tsp (10mL) ground pea hull flour*
1 tsp (5mL) vanilla extract
* If you can't find ground pea hull flour just leave this out. I have been experimenting with this and really like it. It has a neutral taste. 2 tsp adds 4g of fiber and only 2.5 calories
Preparation:
Preheat oven to 350 degrees. Spray a silicone pan lightly with no-stick spray - it will help to get them out intact. Whisk together the Splenda, whey protein and pea flour in a bowl. Add the vanilla, egg beater and chocolate syrup and mix well until smooth. Spoon the batter into the muffin tray and bake at 350 degrees for about 15 minutes. The batter will puff up a bit as it bakes. They are done when the tops are still soft but don't jiggle when the tray is shaken.
Stats:
117 cal
0.1g fat
- 0g sat fat
98mg sodium
14g carb
- 4g fiber
- 0g sugar
13g protein
Q&A
Question: Peter, which SF chocolate syrup are you using? Presumably this is Walden Farms or other "0" calorie syrup. Just want to clarify because Hershey's has a SF syrup but it has calories.
Answer: Yes, I used Walden Farms and counted it as 4 cal per 3 tbsp. Using Hershey's instead will add 61 calories which would still be okay as a NS dessert, but not as a PowerFuel.
Question: Peter, So, if I can't find the pea hull flour....leave it out??? No substitute ingredient necessary? Just want to be sure. thanks.
Answer: You can just leave it out. I only put it in to add some more fiber (it's 90% fiber). If you want a substitute - Benefiber would work (1 tsp = 7.5 calories) and would not change the stats significantly.
Comment: by DoriAcevedo
I cannot believe you've done it! Youhave made my favorite desert, one that I CAN eat. OMG!! Peter the Great!
Another Experiment
I just tried a variation of this where I used DaVinci SF English toffee syrup instead of the chocolate and a muffin pan instead of mini-muffins. It worked and was tasty. I drizzled some heated toffee syrup over the top. I think caramel might come out well too.
Sorry for the lousy picture.
Question: Peter - I'm amazed you're able to lose wt with all of your wonderful creations.
You said this makes 9 mini muffin servings - what do you do with the 8 left over servings? Can they be frozen? I'd most likely want to eat them all!
Answer Shirl - the recipe makes 9 mini cakes or 3 regular sized cakes. Either way it is one serving. You get to eat them ALL!
Everything I make is on plan. And, I find it easy to avoid temptation when there is a variety of good stuff around. Besides, if you're going to be a chef you can't eat everything you make.
0
Replies
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All of these look yummy. I will try these one day.
Thanks, Roger.0 -
Hi Flo
They sure do.
And the best part they will work on plan.
Roger0
This discussion has been closed.