Low Glycemic (Low G.i.) Pecan Brownies

GF Momma of 3's Note:

Thank You Rick Gallop! Taken from his book, "The GI Diet Clinic" - A low glycemic version of Pecan Brownies. And no, you can't taste the beans! Of course this recipe is packed with fiber so they are healthy, but oh so tasty, so get baking! Nuts on top add some crunch to these cakey brownies. Storage: These brownies need to covered with plastic wrap or cut and stored in airtight container for up to 4 days. They can also be frozen for up to 2 weeks.

• Total Time: 28 mins
• Prep Time: 10 mins
• Cook Time: 18 mins

Ingredients:

Serves: 1

Yield: 16.0 brownies

• 1 (15 ounce) can cannellini or 1 (15 ounce) can kidney beans or 1 (15 ounce) can black beans, drained and rinsed
• 1/2 cup skim milk
• 1/3 cup liquid egg substitute, like egg beaters
• 1/4 cup soft non-hydrogenated margarine, melted
• 1 tablespoon vanilla
• 1/2 cup whole wheat flour
• 1/2 cup unsweetened cocoa powder
• 1/2 cup sugar substitute
• 1 teaspoon baking powder
• 1 pinch salt
• 1/2 cup toasted chopped pecans

Directions:

1. In food processor, puree beans until coarse.
2. Add in milk, egg, margarine and vanilla and puree until nice and smooth, scrape down sides a few times. Put aside.
3. In large bowl combine the flour, cocoa, sugar substitute, baking powder and salt.
4. Pour bean mixture over flour mixture. Stir to combine.
5. Scrape batter into parchment paper lined 8-inch square baking pan, smoothing top.
6. Sprinkle with pecans.
7. Bake in 350F oven for about 18 minutes or until cake tester or toothpick inserted comes out clean. Let cool on rack.

Reviews

[Mareee]

I am giving this 5 stars because I think the recipe accomplishes a great deal, given the point of the recipe being to use healthier ingredients than a regular brownie. Of course, a regular brownie will taste much more rich and indulgent. I couldn't identify that there were beans in the cooked brownie. I used black beans, Smart balance 50/50 butter baking blend, silk soy milk, 1/4 agave sweetener rather than 1/2 cup of Splenda. I added a pinch or so of coffee to enhance the flavor. I think this is a good basic recipe that you could experiment a lot with. Thanks so much for posting this!

[zoé302]

Considering that this is a super duper healthy dessert I think it's quite tasty. I used cannellini beans and I was able to taste them but my husband couldn't. I will for sure make this again. I used Stoneground Wholemeal flour to keep the G.I. index really low. Thanks for sharing!

[ScrumptiousWY]

This is a great recipe, thanks for posting it...but credit should really be shared with the source: Rick Gallop's "Living the G.I. Diet" book.