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Fruit and Nut Cereal Bars

fruit and nut cereal bars Snack
Fruit and Nut Cereal Bars
  • Prep 20 min
  • Total 50 min
  • Ingredients 8
  • Servings 24

No baking's needed with this quick stove-top prep for a bar packed with whole grain and fruit goodness.

Updated June 12, 2009

Ingredients

  • 4
    cups Total® Cranberry Crunch cereal
  • 1
    cup diced dried mixed fruit or dried fruit and raisin mixture (from 7- or 8-oz bag)
  • 1/2
    cup roasted unsalted sunflower nuts
  • 1/2
    cup dry-roasted peanuts
  • 3/4
    cup packed brown sugar
  • 1/2
    cup corn syrup
  • 1/4
    cup creamy peanut butter
  • 1
    teaspoon vanilla

Steps

  • 1
    Spray 9-inch square pan with cooking spray. In large bowl, mix cereal, dried fruit, sunflower nuts and peanuts.
  • 2
    In 2-quart saucepan, heat brown sugar, corn syrup and peanut butter to boiling over medium-high heat, stirring constantly. Boil and stir 1 minute. Remove from heat; stir in vanilla.
  • 3
    Pour syrup over snack mix; toss to coat. Press firmly in pan. Cool completely, about 30 minutes. For bars, cut into 6 rows by 4 rows.

  • Replacing saturated fats with unsaturated fats from nuts and seeds may help lower blood cholesterol. But fats are high in calories so keep portions small.
  • Get creative and replace the dried fruit and nuts with different flavors. Try dried cranberries with pistachios or dried apricots with almonds.

Nutrition Facts

Serving Size: 1 Bar
Calories
150
Calories from Fat
40
% Daily Value
Total Fat
4 1/2g
7%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
75mg
3%
Potassium
125mg
4%
Total Carbohydrate
24g
8%
Dietary Fiber
1g
7%
Sugars
15g
Protein
2g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
0%
0%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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