DRAGON BITES carb-counted recipe
A family-friendly, mostly healthy (sometimes treat-y!) simple recipe for families living well with type 1 diabetes.
Looking for an easy recipe to make for Mom this Mother's Day?
Overdosing on holiday sweets? Looking for an easy treat to bring along to a Christmas party or to serve at your New Year’s Eve gathering?
I enjoy sweet treats, but as a mom myself I like them even better when they're actually good for you! These Black Bean Brownies check both boxes: they are free of all major allergens (including gluten, dairy and nuts); they contain sugar and honey but don’t taste too sweet... plus the rest of the ingredients are nutritious enough to to nourish while you enjoy them, including high fibre black beans and plain oats. The result is so yummy that we don't even mind eating beans!
Thanks to Chocolate Covered Katie for this yummy recipe!
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Gluten-free? Yes (use Only Oats Quick Oats or similar non-contaminated oats)
Dairy-free? Yes (use semi-sweet chocolate chips, not milk chocolate)
Active Time: 10 min
Cook: 15-18 min (Rest: 10 mins)
Ready in: 35 min
Total Yield: 16 brownies
Carb Content: 14g per brownie
15-oz can (1 1/2 cups ) Black Beans, drained + rinsed (40g carb; near-zero fat)
2 tbsp (10g) Cocoa Powder (0g carb; near-zero fat)
1/2 cup (40g) Quick Oats (22g carb; near-zero fat)
1/4 tsp Salt (0g carb; 0 fat)
1/4 cup (80g) Honey (or pure maple syrup, or agave) (68g carb; 0 fat)
2 tbsp (24g) Sugar (24g carb; 0 fat)
1/4 cup Vegetable Oil (0g carb; 54g fat)
2 tsp Pure Vanilla Extract (0g carb; 0 fat)
1/2 tsp Baking Powder (0g carb; 0 fat)
1/2 cup (120g) Chocolate Chips (72g carb; 32g fat). Use up to 2/3 cup if you prefer.
(Optional: a sprinkle of extra chips, for presentation.)
Preheat oven to 175°C (350°F).
Combine all ingredients except chocolate chips in a food processor; blend until completely smooth. (A blender can work if you don’t have a food processor, but the texture—and even the taste—will be much better in a food processor.)
Stir in the chips, then pour into a greased 8×8 pan. Optional: reserve some chocolate chips to sprinkle evenly over the top.
Cook 15-18 minutes. Cool at least 10 minutes before cutting.
Cut into 16 equal portions. (4 x 4 pieces)
- If they still look a bit undercooked, you can place the brownies in the fridge overnight and they will magically firm up!
- For a smaller, bite-sized party treat, cut into 25 equal portions (5x5 pieces) at only 9g carbs each.
CARB & FAT CONTENT:
Total carbs: 226g
Total fat: 126g
Total yield: 16 brownies
Carb Content per brownie: 14g
Fat Content per brownie: 8g
(If you cut smaller pieces for a total yield of 25 brownies, each will contain 9g of carbs and 5g of fat.)
Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.
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