Daniel Pfyl, hospitality management lecturer at Otago
Polytechnic, shares some professional techniques to make your
cooking easier. This month he demonstrates healthy chocolate
These brownies are moist and give you a chocolate hit without
all the usual fat.
Healthy chocolate brownies
4 Tbsp plain flour
½ cup cocoa
½ tsp salt
1 cup sugar
4 Tbsp wholemeal flour
6 Tbsp apple puree (140g tub)
60g polyunsaturated margarine, melted, or rice bran oil
½ cup finely chopped walnuts or pecans
6 egg whites
2 Tbsp vanilla
1. Spray a slice tin and line with baking paper. The
spray stops the paper sliding in the tin.
2. Preheat the oven to 170degC fan bake. Sieve the
plain flour, cocoa and salt into a bowl, then add the
wholemeal flour. This adds fibre and nutrients.
3. Stir in half the sugar and add the apple puree and
melted margarine or oil.
4. Stir to combine, but don't overmix. The apple puree
replaces most of the fat that would usually be used.
You can make your own apple puree if you prefer, by cooking
peeled and sliced apples in a little water and mashing them
5. Chop the walnuts or pecans finely but not evenly.
Stir them into the cocoa mixture.
6. Separate the eggs. Make sure there is no yolk in
the egg white or they won't whisk properly.
Reserve the yolks for another recipe.
7. Add a pinch of salt to the egg whites as it helps
the eggs froth. Whisk until they reach a soft peak. Little by
little sprinkle on the rest of the sugar while whisking. Add
the vanilla and whisk it in.
8. Take a third of the egg whites and stir into the
cocoa mixture to lighten the texture, making sure you
incorporate all the mixture from the bottom of the bowl.
9. Then add the rest of the egg white and gently fold
into chocolate mixture, stirring and lifting, trying not to
lose too much volume.
10. Pour the mixture into the prepared tin and spread
into the corners.
11. Bake at 170degC fan bake for 20-22 minutes.
12. To check if the slice is cooked, press the top
gently. It should be slightly bouncy and a skewer poked into
the middle should come out clean.
13. Don't overbake as the brownies should be moist and
slightly fudgey inside.
When cool, remove from tin and cut into 8 large squares.
14. Cut each square diagonally to make 16 large
slices. You can cut each triangle again to make 32 smaller
slices if you wish.
• If you would like to request a particular technique we
haven't already shown, please let us know. Write to Cooking
101, Editorial Features, Otago Daily Times, PO Box 181,
Dunedin or email firstname.lastname@example.org
with cooking 101 in the subject line.
To check earlier Cooking 101 columns visit: www.odt.co.nz and search for ''cooking
101''. More information on cooking from Otago Polytechnic can
be found on www.otagocookeryl4.blogspot.com