Low-Fat Chocolate Souffles

Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar.

Combine 2 tablespoons granulated sugar, flour, cocoa and milk in a small saucepan over medium heat. Cook 2 minutes, stirring until smooth. Spoon chocolate mixture into a medium bowl; cool 4 minutes. Stir in vanilla.

Place egg white in a medium bowl; beat with a mixer at high speed until soft peaks form. Add remaining 2 tablespoons granulated sugar, 1 teaspoon at a time, beating until stiff peaks form (do not overbeat). Gently stir 1/4 of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture. 

Spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times to level. Place dishes on a baking sheet.  

Bake at 350 degrees for 15 minutes or until puffy and set. Sprinkle each souffle with 1/2 teaspoon powdered sugar. Serve immediately.