* Exported from MasterCook *
South Beach Phase 1 Black Bean Brownies
Recipe By :Amanda Dahl
Serving Size : 9 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 eggs -- (or substitute with 1 cup of Eggbeaters)
1 teaspoon vanilla extract -- (look for sugar-free)
2 tablespoons low fat cooking oil
1 can black beans -- (15 oz.)
3 tablespoons baking cocoa
1/2 cup Splenda -- (or other sweetener)
1 teaspoon baking powder
Grease an 8"x8" square dish with a light cooking oil spray. Preheat the
oven to 375F (190C).
Drain and rinse the can of black beans.
In a food processor, beat the eggs lightly and add the vanilla extract and
the cooking oil. Combine on low speed until blended.
Add the baking powder and the Splenda or other sweetener, and continue to
mix on low speed.
In a small bowl, combine the cocoa powder and the baking powder and stir
until well blended.
Add the black beans to the food processor and run it on a medium to high
speed, until the beans are thoroughly pulverised.
Add the cocoa and baking powder mixture to the food processor and run on
low speed until fully blended.
When the mixture is runny, with very few lumps of beans, pour it into the
baking dish. Place in the center of the oven and bake for 35-40. The
brownies will be ready when a toothpick inserted into the middle, comes
out clean.
Makes 9 brownies
Sugar substitutes like Splenda work well for this recipe for Phase 1, and
Xylitol or even Agave Nectar can be used in Phase 2. Also, sugar-free
syrups like maple syrup or vanilla, can add interest.
Variations: There are a number of variations on the basic black bean
brownie recipe, using different kinds of beans. These are variations on
the basic black bean recipe, above.
Chili chocolate - Add a teaspoon of chili powder to the mix.
Chocolate orange - Include the zest of an orange (but not the juice), with
1 tsp. of orange extract.
Peanut butter - Add 2 Tbsp of sugar-free peanut butter.
For these variations, substitute cannellini (a white bean) for the black
beans.
Lemon ginger - Include the zest of a lemon (but not the juice), along with
1 tsp. of lemon extract and 1 tsp. of fresh grated ginger.
Harvest spice pumpkin: Add 1 cup of canned pumpkin, 1/4 tsp ground ginger,
2 tsp cinnamon, 1/4 tsp cloves, 1/4 tsp nutmeg and 1/4 tsp salt. Top with
chopped pecans.
Cranberry orange: Include the zest of an orange (but not the juice), with
1 tsp. of orange extract. Add 1tsp. fresh grated ginger. Stir in 1/4 cup
dried cranberries.
These brownies are excellent for those on the South Beach diet, or other
forms of low carb dieting. They are also excellent for diabetics and those
watching sugar intake.
Description:
"3 pts"
Source:
"Suite 101"
S(Formatted by Chupa Babi):
"Nov 2010"
Yield:
"9 brownies"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 171 Calories; 7g Fat (37.0%
calories from fat); 8g Protein; 19g Carbohydrate; 4g Dietary Fiber; 94mg
Cholesterol; 108mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1
Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 2857 0 0 5173 0
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