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Chocolate Lush: A Low Fat Brownie Pudding As Part of Sports Diet

This low fat brownie pudding forms its own sauce during baking. Cocoa powder

It's a tasty treat for when you are hankering for a chocolate-fix and a yummy way to add a little dark chocolate to a sports diet.


  • 1 cup flour,preferably half white, half whole wheat
  • 3/4 cup sugar
  • 2 tablespoons unsweetened dry cocoa
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1/2 cup milk
  • 2 tablespoons oil, preferably canola
  • 2 teaspoons vanilla
  • 3/4 cup brown sugar
  • 1/4 cup unsweetened dry cocoa
  • 1-3/4 cups hot water
  • Optional: 1/2 cup chopped nuts.


  1. Preheat the oven to 350°.

  2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons cocoa, baking powder, and salt; add the milk, oil, and vanilla. Mix until smooth. (Add nuts.)

  3. Pour into an 8 x 8" square pan that is nonstick, lightly oiled, or treated with cooking spray.

  4. Combine the brown sugar, 1/4 cup cocoa, and hot water. Gently pour this mixture on top of the batter in the pan.

  5. Bake at 350° for 40 minutes, or until lightly browned and bubbly.

Yield: 9 servings
Total calories: 2,100
Calories per serving: 230

Nutrients % Grams
Carbohydrate 46 grams
Protein 3
Fat 4

Copyright: Nancy Clark MS RD CSSD

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). For fueling help, read her bestselling Sports Nutrition Guidebook and food guides for new runners, marathoners or soccer players or visit her websites www.nancyclarkrd.com and sportsnutritionworkshop.com.

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