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Whole Grain Fruit and Nut Energy Bars

  • Servings:

    Serves 12 as an appetizer
  • Prep Time:

    15 minutes
  • Cook Time:

    12 minutes

Ingredients

These bars bring together the protein of nuts, the fiber of dried fruit, and a great energy burst from honey.
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
Whole Grain Fruit and Nut Energy Bars

Directions

1. Preheat oven to 350 degrees 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 degrees 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.
Source: Hannaford fresh Magazine, March - April 2009

Nutrition

Nutritional Facts
Servings Serves 12
Base Nutrients
Calories 146 kcal (7%)
Calories from Fat 117
Total Fat 13 g (20%)
Saturated Fat 9 g (45%)
Cholesterol 1
Sodium 67 mg (3%)
Total Carbohydrates 26 g (9%)
Dietary Fiber 9 g (36%)
Protein 11 g (18%)
Vitamins
Vitamin A 207 IU (1%)
Vitamin C 7 mg (8%)
Minerals
Calcium 60 mg (5%)
Iron 11 mg (61%)
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