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| 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
Ingredients:
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
Directions:
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).
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| Plate of EZ Bean Brownies |
Click here
to download and print a copy of this recipe.
Be sure to check out these other healthier snack recipes
from fellow dietitians.
