food
GOOD AND
HEALTHY
RICH AN D CREAM Y
C H O C O LA TE PU DDIN G
CINNAMON-SPICE
CHOCOLATE BROWNIES
PREP:
20
MIN. BAKE:
23
MIN. COOL:
10
MIN.
OVEN:
350
°F
N o n stick co o kin g sp ray
V
a
cu p b utter
1
cu p g ran ulated sugar
V3
cu p co ld w ater
3
eggs
3
T b sp . can o la oil
1
tsp. van illa
i
V
a
cup s a ll-p u rp o se flo u r
V
2
cu p unsw eetened co co a pow der
1
tsp. b aking pow der
V
a
tsp. g ro u n d cin n am o n
Vs
tsp. salt
V s
tsp. g ro u n d an ch o ch ile p ep p er or
cayen n e p epper
V3
cu p m in ia tu re b ittersw eet o r
sem isw eet ch o co la te pieces
2
T b sp . hot stro n g co ffee (o p tio nal)
Pow dered sugar an d /o r c in n a m o n -
su g ar (o p tio n al)
1.
P re h e a t oven to 3 5 0 °F. L in e a 9 x 9 x 2 -
in ch b ak in g pan w ith fo il, e xte n d in g fo il
up o ve r edges o f p an . L ig h tly co at th e fo il
w ith n o n stick sp ra y. S e t a sid e.
2 .
In a m ed ium saucepan m elt b u tte r;
rem ove fro m heat. W h is k in su g ar and
w ate r. W h is k in eggs, o il, and v a n illa u n til
co m b in ed . S tir in flo ur, cocoa powder,
b akin g pow der, cin n a m o n , s a lt, and an ch o
c h ile pep per. S tir in ch o co la te p ie ce s.
P o u r b a tte r in to p re p ared p an .
3 .
B ake fo r 23 to 25 m inutes o r u n til a
w ooden to o th p ick in se rte d n e ar the cen ter
com es out clea n . C o o l in pan on w ire rack
fo r 10 m in u tes. Rem ove fro m pan by liftin g
up on th e fo il. I f d esired , b ru sh hot
b ro w n ie s w ith co ffee. C ool co m pletely.
4 .
C u t in to b a rs. S p rin k le w ith p o w d ered
su g a r a n d /o r cin n a m o n -su g a r, m a k e s
16
BROWNIES.
EACH SERVING
184
cal,8gfat (
3
gsat.fat), 47mg
chol,
67
mg sodium,
25
gcarbo,
0
gfiber
,3
gpro.
Daily Values:
3
% vit.A,
4
% calcium, 6 % iron.
RICH AND CREAMY
CHOCOLATE PUDDING
Coffee here is not meant to flavor the pudding
but to help bring out the chocolate flavor.
PREP:
30
MIN. CHILL:
2
HRS.
V
a
cu p g ran ulated sugar
V
a
cu p packed brow n sugar
V
a
cu p unsw eetened co co a po w der
2
T b sp . co rn sta rch
1
tsp. instan t esp resso co ffee
po w der o r instan t co ffee crystals
2
cu p s fa t-fre e m ilk
1
egg, ligh tly beaten
1
T b sp . b utter
1
tsp. van illa
1
banana, sliced (o p tio n al)
1
T b sp . ch o p ped crystallized gin ger
(o p tio nal)
1.
In a m ed ium saucepan co m b ine su g ars,
cocoa p o w d er, c o rn sta rc h , and esp resso
po w d er. G ra d u a lly s tir in m ilk . C o o k and
s tir o ver m ed ium heat u n til th icke n e d and
b u b b ly; red u ce heat. C o o k and s tir fo r
2 m in u tes m ore. Rem o ve from heat.
2 .
G ra d u a lly w h is k about
V2
cu p o f th e hot
m ilk m ixtu re into egg in a m edium bow l.
Add egg m ixtu re to m ilk m ixtu re in
saucepan, stirrin g co nstantly. R eturn
saucepan to heat. Reduce heat to m edium -
lo w ; cook and s tir for 2 m inutes m ore.
Rem ove from heat. S tir in b u tter and va n illa .
3 .
P la ce saucepan in a v e ry larg e b o w l
h a lf-fille d w ith ice w a te r. S tir p ud ding
co n sta n tly fo r 2 m in u tes to co ol q u ickly.
T ra n s fe r to a m ed ium b o w l. C o v e r su rfa ce
o f p u d d in g w ith p la stic w ra p . R e frig e rate
2 to 24 h o u rs. To se rve , top w ith slice d
b an ana an d /o r c ry s ta lliz e d ginger.
MAKES
4
SERVINGS.
EACH SERVING
217
cal, Sgfat (
3
gsat.fat),
63
mg chol,
95
mg sodium,
39
gcarbo,
2
gfiber,
7
gpro. D aily Values: 8 % vit. A,
18
% calcium,
6
% iron.
how to eat chocolate
W A TCH T H E C A L O R IE S In m ost studies on the health benefits of
chocolate, participants consum ed around 10 0 gram s—that's roughly
500 calories! “To reap the health benefits of chocolate w ithout
busting your calorie budget, work chocolate into yo ur typical food
choices,” says dietitian Laura M arzen. “ For exam ple, if you norm ally
have a sugary coffee d rink, go fo r hot chocolate instead.”
G O FO R PO W D ER Cocoa pow der is the best choice for health.
Flavonoids are m ost concentrated, and fat and calories are fa r lower
than in chocolate candy. Dark chocolate is a good second choice.
There's negligible health benefit in m ilk and sem isw eet chocolate.
2 0 2
SEPTEMBER 2009 BETTER HOMES AND GARDENS
