|EZ Bean Brownies Great for Snacking|
The theme for Recipe Redux this month is “Have Snacks. Will Travel.” Thanks to Karmen Meyer @Nutrition Adventures for this month’s inspiration!
For me, my definition of a good travel snack is a snack you can eat with one hand, not need tons of napkins to eat it, and is best if it has dark chocolate in it.
One of my favorite snacks is brownies but I don’t just prepare a packaged mix as directed. I substitute a can of rinsed black beans for the oil. By substituting canned beans for the oil normally called for on the package, this recipe saves 20 calories and 4.3 g of fat per brownie and adds additional fiber and protein. And it costs only $0.18 per serving.
Here’s the EZ Bean Brownie recipe:
E-Z Bean Brownies
1 15 oz. can cooked beans, drained and rinsed well (I use black beans or dark red kidney beans)
2 large eggs
¼ cup water
1 19-1/2 oz. package chocolate fudge brownie mix
1/4 cup bittersweet 60% cocoa chocolate chips
Preheat the oven to 350°F. Line a 9 X 9-inch baking pan with foil; then spray with nonstick cooking spray and set aside. Place the drained beans in the bowl of a food processor; process until smooth and creamy. In a large bowl combine the pureed beans, eggs, water, and brownie mix; stir just until smooth, about 50 strokes. Pour the batter into the prepared baking dish and bake 30 to 35 minutes, or until the edges start to pull away from the sides and a toothpick inserted in the center comes out clean. Top cooked brownies with chocolate chips as soon as remove from oven. Spread in even layer with spatula. Let cool completely. Lift out of pan and cut into squares.
Makes 20 Servings
Nutrition Information per Serving (1/20 of recipe):
150 calories, 3.8 g total fat, 0.6 g saturated fat, 0 mg cholesterol, 1.6 g dietary fiber, 3.0 g protein, and 134 mg sodium.
Cost per Serving (1/20 recipe): $0.18
Pricing Note: all ingredients were at “regular” prices except for the brownie mix (on sale for $1.50 a box).
Click here to download and print a copy of this recipe.
Be sure to check out these other healthier snack recipes from fellow dietitians.