by kirra » Mon Sep 08, 2008 1:19 pm
Take-a-Break Snack Mix
Ingredients:
Cooking spray
1/4 cup sliced almonds
1 tablespoon light brown sugar
2 teaspoons water
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 cups whole-grain oat cereal with yogurt-flavored coating
2 cups whole-grain wheat and bran flakes with raisins
1/2 cup dried unsweetened cranberries
1/2 cup dried unsweetened blueberries
Preparation:
Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.
In small nonstick skillet, dry-roast almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.
Stir in brown sugar, water, cinnamon and nutmeg. Cook for 1 to 2 minutes, or until liquid has evaporated and almonds are coated with mixture, stirring constantly. Transfer to foil. Let cool completely, 15 to 20 minutes.
Meanwhile, in medium bowl, stir together the remaining ingredients.
Add cooled almonds to cereal mixture, stirring to combine. Store in an airtight container for up to 7 days. Serves 10; 1/2 cup per serving
Note: For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.
Nutritional Info:
(per serving): Calories, 139
Total Fat, 2.0 g; Saturated Fat, 0.5 g
Trans Fat, 0.0 g; Polyunsaturated Fat, 0.5 g; Monounsaturated Fat, 1.0 g
Cholesterol, 0 mg
Sodium, 124 mg
Carbohydrates, 28 g; Fiber, 4 g; Sugars, 15 g
Protein, 2 g
Dietary Exchanges: 1 fruit, 1 starch
[b][size=150]Take-a-Break Snack Mix[/size]
Ingredients:[/b]
Cooking spray
1/4 cup sliced almonds
1 tablespoon light brown sugar
2 teaspoons water
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 cups whole-grain oat cereal with yogurt-flavored coating
2 cups whole-grain wheat and bran flakes with raisins
1/2 cup dried unsweetened cranberries
1/2 cup dried unsweetened blueberries
[b]Preparation:[/b]
Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.
In small nonstick skillet, dry-roast almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.
Stir in brown sugar, water, cinnamon and nutmeg. Cook for 1 to 2 minutes, or until liquid has evaporated and almonds are coated with mixture, stirring constantly. Transfer to foil. Let cool completely, 15 to 20 minutes.
Meanwhile, in medium bowl, stir together the remaining ingredients.
Add cooled almonds to cereal mixture, stirring to combine. Store in an airtight container for up to 7 days. Serves 10; 1/2 cup per serving
[b]
Note:[/b] For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.
[b]Nutritional Info:[/b]
(per serving): Calories, 139
Total Fat, 2.0 g; Saturated Fat, 0.5 g
Trans Fat, 0.0 g; Polyunsaturated Fat, 0.5 g; Monounsaturated Fat, 1.0 g
Cholesterol, 0 mg
Sodium, 124 mg
Carbohydrates, 28 g; Fiber, 4 g; Sugars, 15 g
Protein, 2 g
Dietary Exchanges: 1 fruit, 1 starch