Better brownies better taste better nutrition

Brownies just keep getting better and better. Moist, chewy and so easy, these Fudgy-Fig-Nut Brownies are made with rich dark chocolate, crunchy toasted walnuts and surprise-sweet, delicious figs. Taste and health have joined together with simple directions to deliver brownies fit for every day or special occasions such as Father's Day, Fourth of July and birthdays.

Amber-colored golden figs and dark purple Mission figs star as the special secret ingredients that make these brownies so unique and so delicious. The tiny crunchy seeds and sweet, chewy flavor of the figs complement the toasted walnuts and smooth dark chocolate. Health-conscious cooks are excited to learn that dark chocolate contributes health-promoting flavonol antioxidants; dried figs offer a unique array of essential vitamins and minerals and an excellent amount of dietary fiber; and walnuts deliver essential omega-3 fatty acids and "good" monounsaturated fats.

Figs are also great for snacking because they are so portable and convenient, along with being a nutrient-dense fruit. Three to four figs provide 6 percent daily value (DV) iron, 6 percent DV calcium, 6 percent DV magnesium, 6 percent DV vitamin B6 and 8 percent DV copper.

Fudgy Fig-Nut Brownies

3 large eggs

11/4 cups granulated sugar

1/4 cup canola oil

1 teaspoon vanilla extract

1 ounce unsweetened chocolate, chopped

1 cup all-purpose flour

2/3 cup unsweetened cocoa powder

1/4 teaspoon salt

1 cup stemmed and chopped Blue Ribbon Orchard Choice or Sun-Maid Golden or Mission Figs

1/3 cup chopped, toasted walnuts

Preheat oven to 325°. Coat 8-inch square baking pan with nonstick spray. In medium bowl, lightly beat eggs with wire whisk. Add sugar and whisk until well-blended. Whisk in oil and vanilla. Melt chocolate in small bowl in microwave oven on 50 percent power for 2 to 3 minutes, stirring every minute. Whisk chocolate into egg mixture. In small bowl, stir together flour, cocoa and salt. Stir flour mixture into chocolate mixture, blending until smooth; batter will be stiff. Stir in figs and walnuts. Spread batter in baking pan. Bake for 35 minutes or until pick inserted in center comes out with a few crumbs attached. Cool in pan on wire rack. Cut into 16 brownies.

Nutrients per serving (16): Calories 191; Protein 3g; Total Fat 7g; Carbohydrate 29g; Cholesterol 40mg; Dietary Fiber 2g; Sodium 65mg.

Figs, chocolate and walnuts--nutrition and taste come together in one delicious brownie.

A week s worth of tips for empty nesters

My former neighbor, Mary Young, a relatively new empty nester, remarked on how free she feels with her nine kids out of the house. This feeling is common. Joy Smith, author of "The Empty Nest Cookbook," encourages people to take advantage of it: "For the first time in years you can cook because you want to, not because you must. You have fewer people and palates to please, so cook in ways you've never dared."

1. Try new recipes. A majority of empty nesters say they enjoy exploring foods that their children would not eat, according to the July 2005 Pillsbury Empty Nester Survey.

2. Think smaller. With just the two of you at home, there's little need for family-size packages.

3. Buy perishables with care. To reduce spoilage, buy only a few pieces of fruit and small amounts of vegetables at a time. Choose dairy products and fresh meats with the latest expiration date.

4. Maximize nutrition. Pick foods that deliver the most nutrition for the bite. For example, broccoli (vitamins A and C), legumes (fiber) and fortified whole grain cereals like Whole Grain Total®. As you get older, you need fewer calories but the same, or sometimes greater, amounts of key nutrients.

5. Stock up on plastic containers. Prepare recipes that serve four or six and divide up the extra into two-serving portions. Label, date and refrigerate or freeze.

6. Swap homemade dishes with a friend. It's a great way to add variety to your menu.

7. Get a new gadget. A vacuum sealer seals out air and preserves the moisture and flavor of the original dish. "I seal and freeze leftovers in one-meal portions for fresh-tasting dinners anytime," suggests Smith. "Reheat in the microwave or boil in the bag on the stovetop."

This recipe makes four servings, two for now and two for tomorrow.

Crunchy Garlic Chicken Breasts

11/3 cups Whole Grain Total® cereal

2 tablespoons chopped fresh parsley

1/2 teaspoon paprika

1/4 cup skim milk

2 teaspoons chopped fresh chives

1/4 teaspoon salt

1/4 teaspoon garlic powder

4 boneless skinless chicken breasts (about 11/4 lb)

Cooking spray

1. Heat oven to 425°F. Spray 13x9-inch pan with cooking spray.

2. Crush cereal. In shallow dish, stir together cereal, parsley and paprika. In another shallow dish, stir together milk, chives, salt and garlic powder. Dip chicken into milk mixture, then coat lightly and evenly with cereal mixture. Place in pan. Spray top of chicken with cooking spray.

3. Bake uncovered 20 to 25 minutes or until juice of chicken is clear when center of thickest part is cut.