Cereal Bars
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| Thu, 03-10-2005 - 5:54pm |
From the current Eating Well magazine. This takes a little time, but for the convinence during the week or when traveling, it will be well worth it. I plan to seal them using my food saver and freeze for later.
Cereal Bars
Prep time: 30 minutes | Start to finish: 2 hours (including cooling time)
To make ahead: Individually wrap in plastic and keep at room temperature for up to 5 days or freeze for up to 1 month.
Thaw at room temperature or remove plastic, wrap in a paper towel and defrost according to your microwave’s directions.
Crisp and chewy, this bar is a good-for-you alternative to store-bought cereal bars. The secret ingredient, silken tofu, will give your day a protein-packed start. The recipe also works with other fruit-and-nut combinations.
Cereal Bars
( ) represents my changes.
3 cups old-fashioned rolled oats
1/2 cup chopped walnuts (Pecans)
3 cups unsweetened puffed-grain cereal, such as Kashi
2 cups chopped dried apricots (Dates)
1/4 cup all-purpose flour (Oat Bran Flour)
1/2 teaspoon salt
12 ounces silken tofu, drained
1 large egg
1 2 cup canola oil
1 cup honey (Sugar Free Maple Syrup)
1 tablespoon vanilla extract
2 tablespoons freshly grated lemon zest (omitted)
1. Preheat oven to 375°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.
3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.
4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.
Makes 16 servings.
Per serving: 306 calories; 12 g fat (1 g sat, 5 g mono); 13 mg cholesterol; 46 g carbohydrate; 6 g protein; 4 g fiber; 87 mg sodium.
Nutrition bonus: Fiber (14% daily value).
