A healthy recipe for fudgy brownies

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 glycemic load by replacing some of the flour with oat bran and seasoning the brownies with cinnamon, a delicious complement to the chocolate.

• Preparation time 20 minutes.
• Baking time 20 to 25 minutes.
• Makes 24 bars.

Ingredients

• 85 g (3 oz/3 squares) unsweetened chocolate
• 85 g (2/3 c) whole wheat pastry flour
• 35 g (1/3 c) oat bran
• 2 ml (1/2 tsp) cinnamon
• 1 ml (1/4 tsp) salt
• 75 ml (1/3 c) unsweetened cocoa powder
• 4 large egg whites
• 3 large eggs
• 300 g (1 1/3 c) firmly packed light brown sugar
• 175 ml (3/4 c) unsweetened applesauce
• 50 ml (1/4 c) canola oil
• 5 ml (1 tsp) vanilla extract
• 90 g (1/2 c) bittersweet or semisweet chocolate chips
• 45 g (1/3 c) chopped pecans or walnuts

1. Preheat the oven to 180°C (350°F). Coat a 25 × 35-centimetre (nine × 13-inch) 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.
5. Add the applesauce, oil and vanilla. Beat until blended.
6. Add the melted chocolate and beat until blended.
7. Add the flour mixture and mix at low speed just until dry ingredients are moistened. Stir in the chocolate chips.
8. Scrape the batter into the prepared baking dish, spreading evenly. Sprinkle with the nuts.
9. Bake the brownies until the top springs back when touched lightly, 20 to 25 minutes.
10. Let cool completely on a wire rack. Cut into 24 bars.

Per serving (one serving is a five centimetre (two inch) square): 156 calories, 3 g protein, 22 g carbohydrates, 2 g fibre, 8 g total fat, 3 g saturated fat, 26 mg cholesterol, 48 mg sodium.

•  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.
• Instead of applesauce, try using a fat replacement made from prunes and apples. You can find it in large supermarkets in the baking section or with the dried fruits.

Cook's tip: To avoid wasting the extra egg yolks, use reconstituted dried egg whites, which can be found in the baking section of most supermarkets.

Keep this simple recipe in mind and satisfy your sweet tooth without sacrificing your waistline.