- 18
- 15 mins
- 60 mins
Ingredients
- 2 C cereal, coarsely chopped
- 3/4 C roasted unsalted nuts, coarsely chopped
- 3/4 C dried fruit, coarsely chopped
- 2 tbsp whole wheat flour
- 1/2 C second nut or fruit or an extra (see chart for quantities), optional
- 1/3 C sugar, honey, or brown sugar
- 1/2 tsp salt
- 2 lg egg whites
- 1/2 tsp vanilla or almond extract, optional
- Cereal: Cornflakes, granola, puffed rice, rice or wheat flakes
- Dried fruit: apples, apricots, blueberries, cranberries, dates, pineapples, raisins, strawberries
- Nuts: Almonds, cashews, hazelnuts, macadamias, peanuts, pecans, pistachios, walnuts
- Extras: Choc chips, pb chips, pumpkin seeds, coconut, flaxseed, poppy seeds, sesame seeds, sunflower seeds, toasted wheat germ
Preparation
Step 1
1. Heat oven to 300°F. Line 9" x 9" baking pan with foil. Oil and flour the foil. (An 8" x 8" pan can be used. Just bake 5 to 10 additional minutes.) 2. Mix cereal, nuts, fruit, flour, and an extra, if using, in large bowl. 3. Combine sugar and salt in small bowl. Whisk in egg whites and extract, if using. Pour mixture into dry ingredients and stir to combine. 4. Pat into the prepared pan with moist hands or plastic wrap. 5. Bake until bars are dry to the touch, 45 minutes to 1 hour, depending on ingredients used. Cool completely. 6. Cut into 18 bars with a knife dipped in hot water or with kitchen shears. Nutritional Facts per serving CALORIES 77.4 CAL FAT 3.1 G SATURATED FAT 0.2 G CHOLESTEROL 0 MG SODIUM 71.5 MG CARBOHYDRATES 11.6 G TOTAL SUGARS 7.6 G DIETARY FIBER 1 G PROTEIN 2.1 G