Chocolate Souffles with Pistachios

7 tablespoons plus one teaspoon sugar, divided
1 ounce semi sweet chocolate
4 1/2teaspoons butter
2 tablespoons unsweetened cocoa powder
2 tablespoons flour
1/8 teaspoon salt
1/2 cup low fat milk
3 large egg whites
4 teaspoons chopped pistachios

Heat oven to 375.
Coat four 6-ounce ramekinswith cooking spary and dust with one teaspoon sugar. Place on cooking sheet.
Combine chocoate, butter and three tablespoons sugar in a small saucepan. Cook over low heat until melted.
Add cocoa, flour, and salt, stirring with a whisk, until bleneded. Gradually stir in milk and cook over medium heat until mixture thickens, about three minutes, stirring constantly.
Remove from heat and cool.
Beat egg whites at high spped until foamy. Add remaining sugar one tablespoon at a time, beating until stiff peaks form.
Gnetly fold one-fourth of egg white mixture into chocoate mixture, repeat with remaining egg mixture one fourth at a time.
Spoon into ramekins and top with pistachios.
Bake for 20 minutes and serve immediately