Bake These Brownies- Lo-Cal, Heart Smart

Who doesn't need a brownie now and then? After my husband's heart attack in 2007, he despaired of having any of his favorite treats again. But we have learned that a lot of things are about portion control and adaptation.

This is an adaptation of a brownie recipe that we always liked. This version isn't a fat-filled, gooey wonder. But it is very good, and you can eat one or two without the resulting ton of guilt. We have become pretty good at rationing them over a few days!

Although there is some concern that plant Omega 3 is not as good as that from fish, the walnuts provide quite a bit of ALA, and we've been very happy with the results of using a lot of walnuts. You'll note that the salt is eliminated. You can easily get used to reducing or even eliminating the salt from many foods. The Smart Balance shortening, Splenda, and Egg Beaters (or store brand egg white egg replacement liquid) are three tech foods that have become important additions to our pantry.

Banana Brownies
makes one 9x13 pan- can be halved for an 8x8 pan
preheat oven to 350 degrees F
grease pan

3/4 c Smart Balance Shortening
3/4 c baking cocoa (powder)
1/2 c sugar
1/2 c Splenda
2 ripe bananas- mashed
1 1/2 c flour
1 t vanilla
1 t baking powder
1/2 c Egg Beaters
1/2 c chopped walnuts
a small amount of powdered sugar (optional)

Melt the shortening, cocoa, sugar and Splenda together over low heat in a large saucepan. Remove from heat and stir in the rest of the ingredients except for the powdered sugar. Spread in the greased pan and bake for 20 minutes until a toothpick or tester inserted in the center comes out clean.

If desired sprinkle the top with a tiny bit of powdered sugar. These brownies seem to have a shiny top, and the powdered sugar makes them look a little more appealing without adding hardly any calories.

Cut into 24 bars.

Here are the food values for one bar:
calories: 130
calories from fat: 72
saturated fat: 2 g
trans fat: 0 g
total fat: 7.7 g
sodium: 10.4 mg
Omega 3: 401.1 mg
Omega 6: 1676 mg
Cholesterol: 0 mg

For families where only one person needs to be food value conscious, the tops of some could be frosted, or spread with peanut butter and sprinkled with chocolate chips.