Healthy Recipes: Apricot-Walnut Cereal Bars
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.
Yield: 16 servings
Total Time: 2 hours (including cooling time)
Prep Time: 30 minutes
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.
Recipe Ingredients:
- 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 teaspoon salt
- 12 ounces silken tofu, drained (about 1 1/3 cups)
- 1 large egg
- 1/2 cup canola oil
- 1 cup honey
- 1 tablespoon vanilla extract
- 2 tablespoons freshly grated lemon zest
Recipe Steps:
- 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.
Recipe Nutrition:
Per serving: 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
© 2009 EatingWellInc.com Photo: Ken Burris