Servings:
|
about
scaling
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Cook Time: |
12 minutes |
Prep Time: |
15 minutes |
Cook Method: |
baked |
Cook Temp: |
350 degrees F |
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These bars bring together the protein of nuts, the fiber of dried fruit, and a great energy burst from honey.
1. Preheat oven to 350°F. Coat an 8-by-8-inch baking pan with vegetable cooking spray.
2. In a large bowl, mix Os cereal, rice cereal, almonds, sunflower seeds, milk powder, dates, apricots, and currants. Set aside.
3. Combine honey and peanut butter in a small, heavy-bottomed saucepan. Heat over medium-low heat, whisking constantly,
for about 5 minutes, until mixture is liquefied and very easy to stir. Using a rubber spatula, immediately pour and scrape hot peanut butter mixture over cereal mixture. Stir until thoroughly mixed, breaking up clumps of fruit and nuts as necessary.
4. Transfer mixture to prepared pan and distribute evenly. Holding a piece of waxed paper, press down on mixture with your hand to compact it. Bake at 350°F for 10 to 12 minutes, or until top is just beginning to brown. Set pan on wire rack and
cool completely, about 2 hours. Once cool, cut into 12 rectangular bars by dividing pan into 3 rows by 4 rows. Store at room temperature in an airtight container for up to four days.
Recipe courtesy of Hannaford fresh Magazine March/April 09.
Nutrition Facts |
|
Serving Size
(37g
)
|
|
Servings Per Container
12
|
| Amount Per Serving |
| Calories 150 |
Calories from Fat 52 |
| |
% Daily Value * |
| Total Fat 5.8g |
9% |
| Saturated Fat 1g |
3% |
| Trans Fat 0g |
|
| Cholesterol 0mg |
0% |
| Sodium 67mg |
3% |
| Total Carbohydrate 22g |
7% |
| Dietary Fiber 2g |
8% |
| Sugars 14g |
|
| Protein 5g |
|
| Vitamin A 4% |
Vitamin C 3% |
| Calcium 8% |
Iron 10% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
back to top
|
|
1 1/2 cup |
Cereal, Cheerios |
|
3/4 cup |
Cereal, Crispy Brown Rice |
|
1/3 cup |
Slivered almonds |
|
1/4 cup |
Dry roasted sunflower seeds, unsalted |
|
1 1/2 oz |
Milk, nonfat/skim, pwd |
|
1/4 cup |
Deglet Noor dates, pitted and chopped |
|
1/4 cup |
Dried apricots, chopped |
|
1/4 cup |
Currants, dried |
|
1/3 cup |
Honey |
|
1/4 cup |
Peanut Butter, natural |
|
