There is no point pretending that brownies are a nutritional powerhouse. They’re not. But using fruit helps to reduce the amount of refined sugar. And let’s face it, we all want a treat from time to time.
PREP TIME 10 MINS
COOK TIME 25 MINS
|220 g prunes in syrup, drained and pitted|
|4.5 oz (125 g) plain chocolate|
|2 egg whites|
|2.5 oz (75 g) plain flour, sieved|
|7 oz (200 g) caster sugar|
|Pinch of salt|
|1/2 tsp vanilla essence|
|1.75 oz (50 g) pecan nuts, chopped|
|Icing sugar, for dusting|
|You will also need a 18 cm (7 in) square shallow cake tin & a food processor of some kind|
Step 1: Preheat the oven to 200°C (400°F/Gas 6). Grease and line the base of an 18 cm (7 in) square shallow cake tin with non-stick baking parchment.
Step 2: Place the prunes in a food processor and blend to make a smooth purée. Transfer to a large mixing bowl.
Step 3: Break the chocolate into a heatproof bowl and place over a saucepan of simmering water. Stir occasionally until melted. Remove from the heat and allow to cool slightly.
Step 4: Beat the egg whites until stiff, then beat the melted chocolate, flour, caster sugar, salt and vanilla essence into the prune purée and mix well. Stir in the nuts. Fold in the egg whites.
Step 5: Transfer the mixture into the prepared tin and bake for about 25-30 minutes, or until firm to the touch. Leave in the tin to cool for 5 minutes, then transfer to a wire rack to cool completely.
Step 6: Cut into nine squares and dust with icing sugar. Enjoy!
NUTRITIONAL INFORMATION (per recipe)
|Fat : 80.97 g||Fibre : 29.31 g|
|Iron : 10.27 mg||Sugar : 350.47 g|
|Calcium : 177.01 mg||Sodium : 166.76 mg|
|Potassium : 2364.5 mg||Calories: 2580.84 kcal|
|Protein : 28.19 g||Vitamin A : 1745.98 IU|
|Vitamin C : 1.87 g||Carbohydrates : 448.36 g|
|Saturated Fat : 28.99 g||Cholesterol : 0 mg|