AIS Sports Nutrition

Chocolate brownies

HINT: These chocolate brownies are virtually guilt free. The walnuts are optional, but add interest to the texture, and you could also use pecans instead

¾ cup plain flour
¾ cup self-raising flour
2/3 cup Nestlé Baking Cocoa
1½ cups caster (superfine) sugar
1/3 cup (40 g) roughly chopped walnuts
200 g carton low-fat vanilla yoghurt
60 ml (¼ cup) olive oil (light flavour is best)
4 egg whites
2 teaspoons vanilla essence
icing sugar, to dust (optional)

Preheat oven to moderate (180°C or 350°C).  Line a 30 x 20 cm shallow baking pan with aluminium foil.  Sift flours and cocoa into a large bowl.  Stir in sugar and walnuts, and make a well in the centre.  Whisk yoghurt, oil, egg whites and vanilla essence together in a small bowl.  Pour onto dry ingredients, and mix lightly and quickly until just combined.  Spread into prepared pan and smooth the surface.  Bake for 30 minutes or until a skewer inserted into the centre of the tray comes out clean.  Leave in the tin for about 15 minutes, then lift out and peel the foil away.  Cut into 12 squares.  Dust lightly with icing sugar before serving (optional).


ANALYSIS per serve 
Energy kJ (Cal)
1180 (282)
Carbohydrate (g)
Protein (g)
Fat (g)

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 12
Calories per serving: 282
Fat per serving: 8 g

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