24
Serves
Preparation time: 20 minutes
Baking time: 20 to 25 minutes
Nearly everyone has a craving for a chewy chocolate treat from time to time. Here is a way to indulge yourself with a whole grain brownie that contains much less saturated fat than traditional recipes. We’ve lowered the GL by replacing some of the flour with oat bran and seasoning the brownies with cinnamon, a delicious complement to the chocolate.
3 ounces/85 grams (3 squares) unsweetened chocolate
2/3 cup whole wheat pastry flour (see Ingredient Note)
1/3 cup oat bran
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/3 cup unsweetened cocoa powder
4 large egg whites (see Tip)
3 large eggs
1 1/3 cups firmly packed light brown sugar
3/4 cup unsweetened applesauce or Lighter Bake (see Ingredient Note)
1/4 cup canola oil
1 teaspoon vanilla extract
1/2 cup bittersweet or semisweet chocolate chips
1/3 cup chopped pecans or walnuts
1. Preheat the oven to 350°F (180°C). Coat a 9 x 13-inch (23 x 33-centimeter) baking dish with nonstick spray.
2. Melt the chocolate in a double boiler over barely simmering water or in the microwave.
3. Combine the flour, oat bran, cinnamon, and salt in a medium bowl. Sift in the cocoa. Whisk to blend the dry ingredients.
4. Beat the egg whites, eggs, and sugar in a large mixing bowl with an electric mixer or a whisk until smooth. Add the applesauce (or Lighter Bake), oil, and vanilla. Beat until blended. Add the melted chocolate and beat until blended. Add the flour mixture and mix at low speed just until dry ingredients are moistened. Stir in the chocolate chips. Scrape the batter into the prepared baking dish, spreading evenly. Sprinkle with the nuts.
5. Bake the brownies until the top springs back when touched lightly, 20 to 25 minutes. Let cool completely on a wire rack. Cut into 24 bars. One serving is one 2 x 2-inch (5 x 5-centimeter) square.
Per serving: 156 calories, 3 g protein, 22 g carbohydrates, 2 g fiber, 8 g total fat, 3 g saturated fat, 26 mg cholesterol, 48 mg sodium.
Tip: To avoid wasting the extra egg yolks, use reconstituted dried egg whites, such as Just Whites, which can be found in the baking section of most supermarkets.
• Whole wheat pastry flour is lower in protein than regular whole wheat flour. Since it has less gluten-forming potential, it is an excellent choice for tender baked goods. You can find it in large supermarkets and natural foods stores.
• Lighter Bake is a product produced by Sunsweet Growers. It is made from prunes and apples and designed for use as a fat replacement in baking. You can find it in large supermarkets in the baking section or with the dried fruits.