Going “lean” or low-fat with protein means eating more than just meat. In addition to lower-fat cuts of meat, beans, eggs, fish, nuts, and soy products help you get the 5 to 7 ounces of protein most adults need daily.
Try this black bean brownie recipe, which swaps out the usual flour for canned, puréed black beans. The black beans add loads of healthy fiber, vitamins, minerals and protein without any extra fat. Just ¼ cup of beans counts as one ounce of your daily protein needs.
Servings: 16
Ingredients:
15 ounce can black beans, drained and rinsed
3 large eggs
3 Tablespoons canola oil
¾ cup granulated sugar
½ cup unsweetened cocoa powder
1 teaspoon vanilla extract
½ teaspoon baking powder
Pinch of salt
½ cup mini semi-sweet chocolate chips, divided
Preparation:
1. Preheat oven to 350°F. Lightly oil or coat an 8 x 8 inch baking pan with nonstick cooking spray and set aside.
2. Place black beans in bowl of a food processor and process until smooth and creamy. Add the eggs, oil, sugar, cocoa powder, vanilla, baking powder, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until chips are incorporated.
3. Pour the batter into the prepared pan, smooth the top with a rubber spatula and sprinkle with the remaining ¼ cup chocolate chips.
4. Bake 30-35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.
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