Chocolate Brownie Recipe:
Enjoy this festive season with this delicious low GI chocolate brownie recipe that is sure to satisfy that chocolate craving, but not pack on the calories.
One brownie = 1 and ½ Carbohydrate & ½ Fat
Ingredients:
1 x 410 can white beans (e.g. butter beans) drained or 250 ml cooked dried white beans
60-80ml skimmed milk
250ml (1c) pie apples, unsweetened
15ml (1T) vanilla essence
200ml (1/2 t) cake flour
2 tsp baking powder
½ t salt
125ml cocoa
3 eggs
1 egg white
1 cup sugar
16 pecan/walnuts
1. Preheat oven to 1800 C
2. Spray pan or grease 18 cm x 27 cm baking pan
3. Place drained beans and half the milk in a blender and process until smooth. Use more milk as needed.
4. Add the apples and vanilla essence, and process for 1 minute, until smooth
5. Sift the flour, baking powder, salt and cocoa into a medium-sized bowl
6. Beat the eggs and egg white in a large bowl. Add the sugar in 3 batches, beating for 1 minute after each addition, and using electric beaters.
7. Add a third of the bean and apple liquid mixture to the egg and sugar mixture, together with a third of the sifted dry ingredients. Fold in carefully. Repeat with the rest of the liquid and dry ingredients. Take care that all the ‘wet’ ingredients do not all sink to the bottom of the bowl. Fold in the chopped nuts.
8. Pour the batter into the greased baking pan and spread it out evenly.
9. Bake for 40-45 minutes, or until well risen. Cut into 15 squares.