Healthy Recipes: Apricot-Walnut Cereal Bars

Sep 17, 2010

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.

ምርት፡ 16 servings

ጠቅላላ ጊዜ፡- 2 hours (including cooling time)

የዝግጅት ጊዜ፡- 30 ደቂቃዎች

ወደፊት ለመስራት፡- 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.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

3 cups old-fashioned rolled oats
1/2 cup chopped walnuts (about 2 ounces)
3 cups unsweetened puffed-grain cereal, such as Kashi
2 cups chopped dried apricots
1/4 cup all-purpose flour
1/2 የሻይ ማንኪያ ጨው
12 ounces silken tofu, drained (about 1 1/3 cups)
1 large egg
1/2 cup canola oil
1 cup honey
1 tablespoon ቫኒላ የማውጣት
2 tablespoons freshly grated lemon zest

የምግብ አዘገጃጀት ደረጃዎች፡-

Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
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.
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.
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.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 306 calories; 12 g fat (1 g saturated fat, 5 g mono unsaturated fat); 13 mg cholesterol; 46 g carbohydrates; 6 g protein; 3 g fiber; 87 mg sodium; 367 mg potassium