Brownie Recipe Rehab

Hello there,

I love brownies.

But I’m probably the only one.

But take a look at this:

IMG_2003

How could you resist a bite?

Trouble is, like many desserts, brownies tend to be high in calories, fat, and saturated fat. Here are the stats on a few popular restaurant brownies, mixes, and popular recipes:

 

Calories (kcal)

Fat (g)

Saturated Fat (g)

Fiber (g)

Protein (g)

Applebee’s Brownie Bite

370

17

10

2

4

Homemade Fudge Brownies from Better Homes

115

7

0

0

2

Brownie made from Bob’s Red Mill Gluten Free Brownie Mix

210

7

3

2

2

Chick-Fil-A Fudge Nut Brownie

370

19

6

3

5

Duncan Hines Brownie

170

8

2

1

2

Ghiradelli Double Chocolate Brownie

180

4

2

1

1

Weight Watchers Chocolate Brownie

130

4

1

4

1

My brownie recipe looks like this:

 

Calories (kcal)

Fat (g)

Saturated Fat (g)

Fiber (g)

Protein (g)

Black Bean Brownies

110

5

1

3

4

So, they are lower in calories than all of the ones listed above. They are lower in fat and saturated fat than most, though a few of the other brownies have similar stats. The Chick-Fil-A and Applebee’s brownies have similar amounts of fiber and protein, but look at the calories again for those two!

The awesome protein and fiber stats are largely due to the black beans!

Okay, so without further ado, here is my recipe:

Black Bean Brownies

Black beans

Start by pouring a can of rinsed and drained black beans to a blender or large measuring cup if you have an immersion blender.

egg

Then break and egg and add the contents of the egg. Toss the shell in the garbage.

egg white

Add 1/2 cup of egg white. You could use 3 eggs and forget about the white altogether, but the white adds more protein without the fat.

Canola Oil

Add 2.5 tablespoons of canola oil. You could use another vegetable oil but compared to other common oils, canola oil is:

  • the lowest in saturated fat (which raises LDL cholesterol and increases the risk of coronary heart disease)
  • second only to flaxseed oil in the amount of omega-3 fats (which help protect against heart attacks and strokes)
  • the third best source of monounsaturated fats (these are the fats that you hear so much about in olive oil)
  • grown primarily in the prairie regions of Western Canada, including Manitoba, Saskatchewan, and Alberta.
  • Saskatchewan is fun to say.
  • Three times fast. Try it.

Vanilla extract

Add a teaspoon of vanilla extract.

Mint extract

And a teaspoon of mint extract. You could also play around with different flavors here and add a teaspoon of instant coffee, coconut extract, or orange extract.

Cocoa powder

Then add 1/3 cup of cocoa powder.

Sugar

And 1/3 cup of sugar. Be sure to spill half of it on the counter. You wouldn’t be able to call yourself a baker otherwise.

Blender

Then go ahead and mix it up using a blender, immersion blender, or some other type of mixer. Puree until smooth.

Pan

Pour the batter into an 8×8 pan. I like using these silicone ones because they’re easy to clean and you don’t have to grease them.

chocolate chips

Sprinkle 1/3 cup of chocolate chips on top of the batter. If you skip the chocolate chips, you actually save 18 calories and 1g fat per brownie. But I wouldn’t recommend skipping the chocolate chips. They are delicious.

Toss the pan in the oven that you have cleverly pre-heated to 350°F and leave it there for 25-30 minutes.

Baked brownie

You will know that it is ready when the edges start the pull away from the pan, the top starts to crack, and a toothpick inserted into the brownie comes out clean.

Black Bean Brownies

Let it cool, cut into 12 pieces, and serve to unknowing friends.

Cheers!

Diana

Let me know what you think, and who you fool!
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Leave a comment

14 Comments

  1. I’ve made a few different varieties of these (chick peas and white beans) but never put the chocolate on top! Great idea, it makes them look even more appealing!

    Reply
  2. How awesome! Sharing this on my celiac group’s FB page’s. You do realize this is also gluten-free! Thanks-Sarah
    https://www.facebook.com/groups/globalceliacguide/ and
    https://www.facebook.com/groups/173879559300249/

    Reply
  3. White Kidney Bean Diet

     /  January 28, 2013

    Appreciating the hard work you put into your site and in
    depth information you provide. It’s nice to come across a blog every once in a while that isn’t the same old rehashed information.
    Great read! I’ve bookmarked your site and I’m including your RSS feeds
    to my Google account.

    Reply
  4. Brownies made of beans? Simply amazing!

    Reply
  5. I finally had a chance to try these tonight. The result was DELISH!

    Reply
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