DESSERTS

Chocolate walnut brownies

Fudgy thick brownies are a tasty treat with fresh fruit. These ones pack additional fibre and protein – perfect for your mid-afternoon break.

Calorie Smart
Carb Smart

Developed by Emily Richards (PH Ec.)

16 servings
30 minutes (prep: 10 mins / bake: 20 mins)

Time required

30 mins

Carbohydrates

20 g/serving

Ingredients

1 can (19 oz/540 mL) white kidney beans, drained and rinsed
2/3 cup (150 mL) packed brown sugar
½ cup (125 mL) skim milk
2 egg whites
¼ cup (50 mL) soft non-hydrogenated margarine, melted
1 tbsp (15 mL) vanilla
½ cup (125 mL) whole wheat flour
½ cup (125 mL) unsweetened cocoa powder
1/3 cup (75 mL) wheat germ
1 tsp (5 mL) baking powder
1/3 cup (75 mL) chopped toasted walnuts

Calories 137
Carbs 20 g
Sugar 10 g
Fibre 3 g

Directions

In food processor, puree beans until coarse. Add in sugar, milk, egg whites, margarine and vanilla and puree until smooth, scraping down sides a few times.
In a large bowl, whisk together flour, cocoa, wheat germ and baking powder. Pour bean mixture over flour mixture. Stir in walnuts to combine. Scrape batter into parchment paper lined 8-inch (1.5 L) square baking pan, smoothing top.
Bake in 350 °F (180 °C) oven for about 22 minutes or until cake tester inserted comes out clean. Let cool on rack.

Tip: These brownies need to be covered with plastic wrap or cut and stored in airtight container in refrigerator for up to 4 days. They can also be frozen for up to 2 weeks.