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!
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)
- 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
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.