15g good quality plain chocolate flakes or dark chocolate 1 egg white 20g fructose/fruit sugar 1 teaspoon rum or other spirit Fruit to serve
Heat the oven to 200 C.
Lightly spray two ramekins with oil.
Melt the choclate in a small bowl.
Meanwhile, whisk the egg white until stiff, then whisk in the fructose until you have a meringue-type consistency.
When the chocolate is melted, stir in the spirit.
Fold the egg white mixture into the melted chocolate until well combined.
Spoon into the prepared ramekins and bake for 15 minutes until well risen.
Serve at once with fruit of your choice, e.g. seasonal berries.
Approximate Nutrition analysis per person:
Energy kcal = 90
Fat = 2.1g
Fibre = 0.2g
Salt = trace
Remember - look out for: Good Fats Polyunsaturated fats Monounsaturated fats
Avoid the: Bad Fats Trans Fats Saturated fat
Five a day - How to reach your five a day target! - Snack on fruit/nuts (in moderation) if you are feeling hungry between meals - Drink fresh juice or smoothies for your breakfast. - Add pulses/beans to curries and soups. - Add salad to sandwiches. - Incorporate vegetables within your lunch, snacking or main meal at least 3 portions. - Use the water from your cooked vegetables to add to your gravy. - Add fruit, nuts to your breakfast cereal.
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