5-Minute Chocolate Mug Cake Makeover « Healthy Recipe Doctor

Who doesn’t love the idea of mixing up chocolate cake batter in a coffee mug and then cooking it in the microwave for a warm chocolaty treat? A recipe for “5 Minute Chocolate Mug Cake” is making the rounds on the Internet… so much so that a few different people emailed me the recipe so that I could give it a makeover.

I tried out a lighter, higher fiber version of this cake and it was definitely moist and flavorful. My teenage daughters gave it a taste too and gave it the thumbs up. I used all whole-wheat flour instead of white flour and reduced the sugar by 25%. Instead of 3 tablespoons of oil I used 1 tablespoon of canola oil and 2 tablespoons of fat free sour cream.

Making these changes made quite a difference in the nutritional content. Check this out:

Calories went DOWN from 415 to 240
Fat grams went DOWN from 25 to 8 grams
Saturated fat went DOWN from 2.8 to .7 grams
Cholesterol went DOWN from 113 to 2.5 milligrams
Fiber went UP from 1.4 to 3 grams

Here’s the new and improved version of this recipe!

5 Minute Chocolate Mug Cake

Photo: Elaine Magee

Ingredients:

4 tablespoons whole-wheat flour
3 tablespoons sugar
2 tablespoons unsweetened cocoa
1/4 cup egg substitute (with yolk) or 1 egg
3 tablespoons lowfat milk or fat free half and half
1 tablespoon canola oil
2 tablespoons fat free sour cream
1/4 teaspoon vanilla extract
2 tablespoons semi sweet chocolate chips (optional)
light vanilla bean ice cream (optional)
sliced strawberries or other fresh fruit (optional)

Preparation:

In microwave-safe coffee mug, combine whole-wheat flour, sugar, and cocoa.
Pour egg substitute or egg, lowfat milk, canola oil, sour cream and vanilla into the mug with dry ingredients and mix well with fork.
Stir chocolate chips into the cake batter in mug, if desired. Place mug in center of microwave (preferably one that has a turn table) and cook on HIGH for 3 minutes. The cake will rise about an inch or so above the top of the mug (don’t worry it won’t drip down the sides of the mug).
Let cake cool in mug for a few minutes then turn mug upside down over a serving bowl (the cake should slide out fairly easily).
Cut cake in half for a smaller sized serving and top with a small scoop of light vanilla bean ice cream and sliced strawberries (or other fresh fruit).

Serving Suggestion: Serve with a scoop of light vanilla ice cream and some fresh fruit like sliced strawberries or raspberries.

Yield: Makes 2 servings

Nutritional Information:
Per serving (if two per recipe): 240 calories, 7 g protein, 35 g carbohydrate, 8 g fat, .7 g saturated fat, 2 mg cholesterol, 3 g fiber, 115 mg sodium. Calories from fats: 30 percent.