By Mayo Clinic Employees

Dietitian’s tip:

Replacing peanuts and pretzels with garbanzos and dried fruit improves the fiber and decreases the excess fat and sodium.

Number of servings

Serves 12

  1. Nutritious carb
  2. Large Fiber
  3. Very low Unwanted fat

Ingredients

  1. 2 cans (fifteen ounces just about every) garbanzos, rinsed, drained and patted dry
  2. 2 cups unsweetened wheat squares cereal
  3. one cup dried pineapple chunks
  4. one cup raisins
  5. 2 tablespoons honey
  6. 2 tablespoons Worcestershire sauce
  7. one teaspoon garlic powder
  8. one/2 teaspoon chili powder

Instructions

Heat the oven to 350 F. Frivolously coat a fifteen one/2-inch-by-10 one/2-inch baking sheet with butter-flavored cooking spray.

Generously spray a hefty skillet with butter-flavored cooking spray. Increase garbanzos to the skillet and prepare dinner above medium heat, stirring commonly till the beans start off to brown, about 10 minutes. Transfer garbanzos to the well prepared baking sheet. Spray the beans evenly with cooking spray. Bake, stirring commonly, till the beans are crisp, about twenty minutes.

Frivolously coat a roasting pan with butter-flavored cooking spray. Evaluate the cereal, pineapple and raisins into the pan. Increase roasted garbanzos. Stir to blend evenly.

In a substantial glass measuring cup mix honey, Worcestershire sauce and spices. Stir to blend evenly. Pour the mixture above the snack blend and toss carefully. Spray mixture yet again with cooking spray. Bake for about 10 to fifteen minutes, stirring occasionally to retain the mixture from burning.

Eliminate from oven and permit great. Retailer in an airtight container.

Dietary assessment for every serving

Serving dimension: one/2 cup

  • Complete excess fat one g
  • Calories 172
  • Protein 5 g
  • Cholesterol mg
  • Complete carbohydrate 38 g
  • Dietary fiber 5 g
  • Monounsaturated excess fat Trace
  • Saturated excess fat Trace
  • Added sugars three g
  • Sodium 197 mg
  • Trans excess fat g
  • Complete sugars 21 g
  • Potassium 244 mg